Going to the gym is like going to the zoo—there are all kinds of fascinating creatures to observe. I often find myself unintentionally staring at people, thinking, How did you sculpt yourself to be so bulky? Most of what I see is the typical routine: do a couple of reps, look at your phone, do a few more, have a chat, and leave. Yet, somehow, these guys end up looking like Marvel superheroes.
Unlike these mythical figures, if you’re anything like me, you have to work hard to build muscle—and harder still to maintain it, especially when you’re doing lots of cardio. At least, that’s my perception. But how much cardio can you realistically do before it affects your muscle gains? Pilates, often seen as a low-impact, flexibility-focused practice, actually offers a solid middle ground. It combines core strength, flexibility, and cardio without compromising muscle.
First, it’s important to understand the necessity of cardio, and then we can tackle the myth that it’s a muscle eater.
The Importance of Cardio
I think most of us know how important cardio is on some intuitive level. I once invited a friend of mine, who’s quite the nugget of a guy—he looks like one of those gym sharks I mentioned earlier—to a group functional training session with me. We were doing very minimal warm-up sets followed by a strength set. My mate, who looks like he could crush a mahogany table in two while eating a protein bar, was completely out of breath, dizzy, and had to sit down halfway through. He couldn’t even complete the 45-minute workout.
The thing about cardio is that it’s essential for heart health, improving endurance, and promoting fat loss. For men, cardio also helps regulate blood pressure, cholesterol levels, and overall energy levels. It’s not just about fat-burning—it boosts recovery and keeps the body in optimal condition for intense strength workouts. However, the myth persists that cardio always equals muscle loss, which might explain why my mate looks like a bro from Geordie Shore but can’t run a kilometre.
How Muscle Loss Happens
So, is there any truth to the myth? Well, yes and no. There are three key factors that contribute to muscle loss during cardio. Muscle loss primarily occurs through prolonged periods of catabolism (the breaking down of muscle tissue). This typically happens when cardio is performed at high intensity for long durations, especially when combined with a calorie deficit. The key factors are:
- Type of cardio: Longer endurance activities, like marathon running, may lead to muscle loss if not balanced with strength training.
- Duration and intensity: Moderate amounts of high-intensity cardio, such as interval training, help maintain muscle while promoting fat loss.
- Nutrition: A diet lacking in sufficient protein or calories can cause muscle breakdown during cardio-heavy routines.
So, what you really want to do is choose the right type of cardio and stay on top of your nutrition—get these right, and cardio will actually work in your favour.
How Pilates Incorporates Cardio Without Sacrificing Muscle
This is where I suggest you try Pilates. Why? Well, first off, you’re reading a Pilates blog, and secondly, it’s actually bloody good.
Pilates can elevate your heart rate through continuous, controlled movement while simultaneously building muscle strength. Exercises like the Pilates Plank, Teasers, and Leg Circles can engage the cardiovascular system. These movements also focus on building core strength, enhancing balance, and improving muscle tone—all without the strain of high-impact cardio like running. This allows for cardio benefits without muscle depletion. Plus, you get to lie down most of the time, which, for those of you who do a few reps at the gym, look at your phone, and then leave, feels like a win—getting your cardio in without even standing up.
Let’s get specific, though. How much cardio should you actually do?
Finding the Balance: How Much Cardio is Too Much?
The key is moderation. For most men, doing cardio 3-4 times per week for about 30 minutes each session is a safe range. High-intensity interval training (HIIT) is effective because it spikes the heart rate without long, drawn-out cardio sessions that could lead to muscle breakdown. Additionally, incorporating resistance training through Pilates or weight lifting ensures muscle retention.
Guideline: Aim for shorter, more intense cardio bursts if your goal is muscle preservation while still reaping the benefits of cardiovascular exercise.
Conclusion
In summary, you can do cardio without losing muscle—especially if you balance it with proper strength training and nutrition. So, the plus side is, you can finally start doing some real work. The downside is, you actually have to do something more than sitting around at the gym and doing a couple of reps. Or you can try Pilates, which offers an excellent low-impact way to integrate cardio and resistance work simultaneously—perfect for guys looking to maintain or even build muscle. Finding the right balance is key, and with Pilates, you're already one step ahead in combining both cardio and strength into one powerful routine.
Check out No, You're Not to Manly for Pilates or 4 Reasons Men Should Do Pilates for more on why pilates is what you have been missing in your workout.
Why not join us at one of our Brisbane studios or from the comfort of your own home, at our Online studio.
