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How much cardio intensity to prevent muscle loss?

by Sally
(Wichita, KS)

I wear a heart rate monitor when I exercise (cardio) and I want to know how high I can go without burning muscle. What is the range. 220 - age X % is the way I figure out heart rate by percentage.

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How much cardio intensity to prevent muscle loss?

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Workout Tips to Prevent Muscle Loss
by: Monica

Hi Sally

This is such a great question and one that causes a lot of confusion for people. Training at a higher intensity for shorter periods of time can actually help prevent muscle loss which is why so many fat burning workout plans recommend high intensity interval training (also known as HIIT, cardio intervals, interval cardio, and fat burning cardio).

It's the people who are on very low calorie diets and who spend hours doing cardio at lower intensities that risk losing hard earned muscle.

You are guaranteed not to lose your hard earned lean muscle as long as you follow these tips:

1. Don't follow low calorie diets.
2. Don't skimp on protein or carbs.
3. Get 8 hours of sleep every night (probably the most important tip as you get older, has to do with testosterone production).
4. Do some type of weight bearing exercise at least twice a week (3-4 times is better).
5. Include different styles of cardio workouts in your weekly workout plan.

Also if you're looking for a good formula to find all your heart rate ranges to train in just check out my quick and simple heart rate training guide.

Let me know if you need any other info and thanks for posting this important question.

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