Posted by Winston Salem | Posted in winston salem fitness | Posted on 16-09-2010
As reported by exercise physiologist Irv Rubenstein, Ph.D., strength training combined with three 30-minute cardio sessions weekly will give cardiovascular benefits without muscle loss.
Cardiovascular
In order to sustain muscle gains, Dr. Rubenstein suggests using the rowing machine or doing interval training for the aerobic portion of your exercise regimen.
An example of interval training is using the stationary bicycle for 30 minutes, with one-minute high intensity “sprints” every 5 minutes.
These exercises integrate resistance with cardiovascular endurance, ultimately protecting lean muscle mass.
Running is not advised as a cardiovascular exercise because it can decrease muscle size due to the large energy demands.
In addition, it is not suggested that cardio be done on the same day as strength training.
Studies demonstrate that more muscle growth happens on strength training-only days in comparison to cardio and strength training on the same day.
If cardio and resistance training have to be done on the same day, lift first, when physical strength, mental focus, and energy supply are at their peak.
Weight training
To maximize muscle growth, a 3-day lifting cycle is favored, with 2 to 3 sets of 10 to 15 repetitions with a heavy weight. Splitting workouts to cover certain body parts on different days may also aid muscle growth.
An example of this would be – chest, shoulders, and triceps on one day; lower body for another day; and, back, trapezius (upper shoulders/upper back area), and biceps on yet another day.
Resting is critical to muscle repair and growth so there need not be more than three consecutive days of overall exercise (strength training or cardio) followed by a rest day.
An ideal exercise schedule would look like the following
Day 1 – chest, shoulders, and triceps resistance training
Day 2 – back, trapezius, and biceps resistance training
Day 3 – 30 minutes of rowing
Day 4 – REST
Day 5 – 30-minute bicycle interval with sprints
Day 6 – lower body strength training
Day 7 – REST
Nutrition
When the goal is overall muscle gain, consuming a high-calorie diet builds and maintains muscle mass.
At a minimum, your husband needs to eat three moderate to large-size meals of approximately 500 to 700 calories each a day, with three snacks throughout the day consisting of 200 to 400 calories each.
Meals and snacks need to contain protein, carbohydrate, and fat and be spaced 3 to 4 hours apart. Pick protein from animal sources at meals often, specifically for the meal after any workout.
A snack needs to be consumed approximately 1 to 2 hours before a workout. Calories are not to be curtailed on rest days.
Here is a sample eating plan for both workout and non-workout days
Breakfast – 2 scrambled eggs, 1 slice of cheese, 2 slices of whole grain toast, 1 cup of juice
Morning Snack – . cup of trail mix (mixture of nuts/seeds and dried fruit)
Lunch – 3 ounces of roast beef, 1 tablespoon of mayo on a roll with lettuce and tomato, 1 cup of fruit yogurt
Afternoon Snack – 1 protein bar (approximately 200 – 300 calories total)
Dinner – 6 ounces of chicken (i.e., 2 breasts), 1 cup of rice, 2 cups of tossed salad with 2 tablespoons of salad dressing
Evening Snack – 1 cup of 4 percent cottage cheese, 1 slice of toast, 1 banana
Overall, some cardiovascular exercise is good for the heart, but too much will inhibit a man’s efforts to gain muscle mass.
