Can I run while building muscle?

The process of muscle building is a slow process. The most common method is a large amount of equipment training, which can promote the growth of muscle fiber tissue and promote the gradual evaporation and thickening of muscles during the training process. Generally speaking, running cannot achieve the effect of muscle building, it can only achieve the effect of fat loss. Studies have shown that long-distance jogging is the most effective fat-loss and body shaping exercise, but it has limited effects on muscle building.

Running doesn't build muscle, it only reduces fat

Running is an aerobic exercise that is easy to perform because it provides sufficient oxygen, lasts for a long time, and consumes a lot of total energy. When we run for 30 minutes, fat metabolism will officially enter the high-speed track. When the stored fat is almost consumed, long-term running every day will consume body muscles. So running every day will not help us grow muscles, but it can help us reduce body fat.

Studies have shown that long-distance jogging is the best aerobic exercise for reducing fat and shaping the body, but it can only reduce fat and muscle and cannot increase muscle growth.

Can people who want to gain muscle run?

For those who have difficulty gaining muscle, aerobic exercise should be approached with caution. The standard you have to achieve is to stimulate your heart a little, but not let the aerobic exercise consume your precious muscles. It is recommended to jog for 20 minutes 2-3 times a week.

Not only will you not lose too much muscle, but it will be more helpful for muscle gain. The reason is that the body produces a large amount of lactic acid during strength training, and jogging speeds up blood circulation. On the contrary, if you do aerobic exercise for too long, some of the protein will inevitably be broken down. To put it simply, breaking down protein means breaking down muscles!

Note before running:

Do not run on an empty stomach or on a full stomach. If you are on an empty stomach, you won't be able to exert any strength. If you are on a full stomach, strenuous exercise will be harmful to your health because the blood will be concentrated in the digestive tract. The best time is 2 to 3 hours after a meal.

When running on an empty stomach in the early morning, it is best to drink some sports drinks to aid digestion and replenish energy, or eat a banana about 30 minutes in advance.