Thus, interference is not an issue with low-intensity cardio. For someone in decent shape who is lifting weights, casual cardio is not an adaptive stress, so it won’t cause endurance adaptations in the body. However, low-intensity cardio (if it doesn’t have an impact component, like cycling, or the elliptical) would be below the threshold of producing overload and therefore wouldn’t be an issue. So, you can deplete the muscle of its energy and also go into training with sore joints and muscles if cardio training is excessive. High impact forces can create joint strain, and a high volume of high force eccentric actions can create a lot of muscle soreness. In endurance training, this is how your body brakes and controls your inertia and movement. Additionally, interference might also be related to the extent of the impact and the contribution of eccentric actions from the modality of cardio, considering that cycling appears to interfere less with resistance training adaptations than incline walking 4.Įccentric actions are essentially when your muscle lengthens while it contracts, often performed when guiding a load into place or decelerating a load like what your bicep is doing when you set down a coffee mug. Glycogen depletion and the molecular signaling that comes from endurance training may play a role in interference 3. The Interference Effect in Low-intensity vs. Not to say that interference will prevent someone from getting bigger, stronger, or more powerful, but if excessive cardio is performed it can slow down the process of building muscle, strength, or power in a dose-dependent manner. The adaptations and the work required to produce endurance adaptations can interfere with the training and adaptations required to generate muscular strength, hypertrophy, and power 2.
That’s what you prescribe and I wouldn’t have to restrict my food!” Well, he wouldn’t be wrong, but 7 hours of moderate-intensity cardio per week can cause problems for someone interested in muscle and strength.ĭoing cardiovascular exercise at moderate intensities is essentially endurance training. Now if this hypothetical 200 lb (90 kg) male really enjoyed food he might think, “Hold on, if I did an hour of moderate-intensity cardio a day, that would put me slightly over a 3500 kcal deficit per week and I would be able to lose a pound weekly which is at a rate of ~0.5%. In an hour, they would burn 540 kcal over what they would have burned had they been performing light everyday activity.īelow is a chart displaying the number of calories burned during 10 minutes of cardio activity at 3 different levels of intensity for individuals at 3 different body weights: Cardio: Estimated Rates of Calorie Burn So for example, a 200 lb male performing moderate-intensity cardio would burn an additional 90 kcal in 10 minutes (0.45 x 200) over and above what they burn doing normal, day-to-day light activity for the same time period. Talking is maximally difficult.Ĭardio type, height, weight, and other variables affect these values, but these are decent values to use for estimation purposes. You can talk comfortably with minor difficulty.
You burn approximately ~0.2, ~0.45 and ~0.7 kcal per 10 minutes per pound of bodyweight doing light (RPE 2 to 4 out of 10), moderate (RPE 5 to 7 out of 10) and vigorous (RPE 8 to 10 out of 10) cardio respectively, above what you would normally be burning doing everyday light activity in that same time period 1. If you also track the time spent performing the cardio, and if you know your body weight, you can estimate caloric expenditure with reasonable accuracy. This can be simply done by considering how hard it feels on a scale from 1 to 10 (note, this is a different form of RPE from the repetitions in reserve-based RPE scale discussed in the Training Pyramid). A caloric deficit doesn’t have to come entirely from the diet, and you probably guessed that adding some cardiovascular work to expend more energy rather than restricting your energy intake alone, could also be useful.Ī simple way to estimate energy expenditure during cardio requires you to determine a rating of perceived exertion (RPE) during exercise.
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