If you want to build muscles while staying healthy, focus on this particular exercise

As its name suggests, cardio training engages the heart and lungs through endurance exercises. Often associated primarily with weight loss, it is actually the best workout for building muscle and maintaining health. It particularly promotes oxygenation of the muscles and improves endurance.

How to practice cardio correctly?

Cardiovascular exercise helps build muscle and maintain health, especially by regulating blood sugar levels. But to achieve the desired effects, it must be done correctly! 

According to fitness coach Jason Ferruggia, you should first determine the frequency of cardio based on your fitness level.

Beginners: If you are a beginner, especially if you struggle to gain muscle mass, one or two sessions per week are sufficient.

Regular practitioners: If you already exercise regularly, you can do three sessions per week, or more, depending on your pace.

Which cardio exercises should you prioritize?

If your ultimate goal is to build muscle while taking care of your health, coach Ferruggia recommends low-impact but long-duration cardio exercises. 

For instance:

Walking: 45 to 60 minutes per session can help you achieve your goals. To maximize the benefits for fitness, health, and well-being, it is recommended to practice outdoors instead of using a treadmill.

Outdoor cycling: Similarly, outdoor cycling is an excellent alternative. It raises the heart rate without straining the joints, making it safe to practice regularly without the risk of injury.

The idea is to focus on activities that engage the whole body and allow for sufficient energy expenditure over a prolonged period.

Why practice cardio at a slow pace?

It should be noted that high-impact sports tend to put the body in a state of excessive stress. As a result, they can increase cortisol levels, which may lead to muscle and strength loss. Instead, it is better to adopt a moderate and consistent pace, rather than focusing on high-intensity interval training (HIIT), which lasts only about ten minutes.

With a slow and steady approach, you burn more calories without over-fatiguing your body.

At the same time, you gradually strengthen your muscles and improve your overall health.