Czy naprawdę ma sens uprawiać cardio przez cały rok?
Oliwia Kaczmarek
2026-03-17
5 min. czytania
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Kulturystka dzieli rok na dwa najważniejsze okresy – budowę mięśni i redukcję tkanki tłuszczowej. Czym są skutki pomijania takich ćwiczeń? Czy warto wykonywać te ćwiczenia podczas budowy mięśni, czy trening cardio może poprawić rozwój mięśni, czy też go ograniczyć? W przypadku treningu siłowego sytuacja jest dość wyraźna, ale co to dotyczy treningów cardio?
General benefits of undertaking cardio exercises
If our aim is to eliminate fat tissue and excess weight, it is worth considering incorporating cardio training into our schedule. However, is it only necessary for reducing body mass? Should we perform such exercises during muscle building? Can cardio aid muscle growth or can it impede it? In this article, I will address all these questions. Cardio is not just a tool for generating a calorie deficit and reducing unwanted pounds, but it also has a very beneficial impact on overall health, which is why it is highly valuable to include it in our plan.
Cardio during muscle mass enhancement
Is it feasible to engage in cardio exercises amidst muscle mass advancement? It is not a prerequisite in the context of calorie deficit, but cardio workouts have a beneficial impact on the heart and the entire body, and furthermore, during muscle mass development, a decrease in appetite may transpire, so exercising stimulates metabolism. Capillary vessels play a crucial role in transporting nutrients to muscle cells, and aerobic training expedites this process. Cardio training and muscle enhancement can co-occur.
During the lowering
The primary aim of cardio training is to create a calorie deficit, which promotes fat burning and accelerates metabolism. In theory, the best results can be achieved if this training is performed while fasting or after strength training. Performing cardio training while fasting or after strength training can enhance the effectiveness of exercise, whereas not doing so can impair performance, which will negatively impact the goal. Aerobic exercises should be performed within a range of 60-70% of maximum heart rate. Individuals with fast metabolisms who have difficulty gaining weight should decrease the frequency of cardio training to facilitate muscle mass development. It should also be noted that cardio training is not essential and can be replaced with interval training, which is more beneficial and safer in terms of muscle building, or no such training should be performed at all, but an energy deficit should be created by reducing calorie intake.
Consequences of not attending trainings
Avoiding cardio exercises during a weight loss phase can lead to the inhibition of weight loss, which can result in an extended period of weight loss and a decrease in food intake. However, most people prefer increased food consumption over a calorie-restricted diet, and one cannot infinitely increase their calorie deficit. Hunger caused by food restriction can lead to mental health problems, increase cortisol levels, affect unhealthy eating habits (e.g. binge eating), cause irritability and fatigue. On the other hand, during muscle building, cardio exercises can support muscle growth without excessive fat storage, deliver oxygen to the heart, and improve the cardiovascular system. Not attending cardio exercises or doing them sporadically increases the risk of civilizational and metabolic diseases.
Cardio exercises during fasting
One benefit is the lower blood glucose level and fewer glycogen reserves than after meals, which creates optimal conditions for fat burning. However, in the morning, cortisol levels are relatively high, which can potentially lead to catabolism. However, if cardio training lasts for about 30-45 minutes and is conducted within an appropriate heart rate range, there is no need to be concerned about this phenomenon.
Evening cardio workouts
Not after the final meal, but prior to it. This improves the recuperation process, as the body specifically recuperates and rests during slumber.
Cardio session following strength exercise
The period following strength exercises yields similar benefits to morning workouts, such as lower blood sugar and glucose levels. It's also important to establish the time for training, particularly for those who are professionally engaged and divide their day into blocks. One such block is the training block, during which it's preferred to conduct strength and cardio exercises in a single session, allowing for the rest of the time to be allocated to family, work, or relaxation. In summary, these three periods are optimal for cardio training, with the most important factor being the execution of this training at the right moment, when work, family, or even mood allows it. It's also crucial to create a calorie deficit and initiate metabolic processes.
The merits of engaging in cardio exercises
In brief words, we'll examine the advantages associated with aerobic training to present short points of power for such training, enabling you to decide whether it's beneficial to engage in occasional movement for health.
Benefits of cardiovascular exercises:
augment efficiency, expedite metabolism, improve rejuvenation and sleep quality, develop capillaries, establish an energy shortfall, exert a positive impact on the cardiovascular system, elevate the standard of living, release endorphins, and avert civilizational and metabolic diseases. As one can observe, the merits of training are more substantial than anticipated, cardiovascular exercises substantially enhance daily living quality and exert a considerable influence on health. If you succeed in balancing your diet and training, you need not fret over catabolism or complications in muscle mass construction.
