Skip to main content

Does aerobic exercise help you maintain muscle mass? Researchers find out

Researchers measured the muscle mass of over 200 adults to assess the impact of aerobic exercise over time.

man running wearing black vest on treadmill cardio aerobic
Jonathon Borba / Pexels

You’ve probably heard powerlifters and bodybuilders warn against doing too much cardio and killing gains. Most people think of aerobic exercise as a way to shed pounds and trim the waistline, but building muscle, not so much. When we think about building muscle, most of us conjure up images like strength training, powerlifting, protein shakes, and chowing down on a big steak. While most of us know that aerobic exercise isn’t the main way to go when you really want to swell those muscles, recently, researchers wanted to explore if aerobic exercise helps you maintain muscle mass. Let’s look at the new research.

The study

Man on treadmill walking using machine in gym
Julia Larson / Pexels

In a study published in the journal Medicine & Science in Sports & Exercise, researchers set out to understand if aerobic exercise can help you maintain the muscle mass you already have, which is good to know, especially considering that people usually lose muscle mass with aging.

Recommended Videos

Researchers measured muscle and fat tissue in 238 adults. 175 participants were asked to walk on a treadmill at moderate-to-vigorous intensity every week for between 12 to 24 weeks. The rest of the participants were categorized in the control group.  

The results

Man jogging brisk walking outdoors in nature
Latam / Pexels

The researchers concluded that aerobic exercise doesn’t help build muscle, but it can help you maintain muscle mass you already have. Participants in the walking group preserved muscle mass more than the control group. However, even those that walked for 24 weeks still didn’t increase muscle mass.

The importance of protein

BBQ grilled tri-tip beef steak on a grill. Black background
Mironov Vladimir / Shutterstock

Researchers also tracked participants’ nutrition intake and found that those who consumed sufficient amounts of protein had the highest levels of muscle mass preservation. The International Association of Athletics Federations, or IAAF, recommends that runners and endurance athletes consume between 0.6 and 1.1 grams of protein per pound of body weight.

The takeaway

man exercising at night working out running outdoors high intensity dark nighttime
Drerun / Pexels

It’s worth noting that this study was smaller in size and only involved moderate-to-vigorous intensity walking on a treadmill. Even so, this study highlights how brisk walking can help you maintain your skeletal muscle mass, which is just another benefit to add to the list.

Most health and fitness experts recommend focusing on strength training and nutrition to optimize muscle growth. Still, aerobic exercise has plenty of benefits, so it’s worth including in your workout schedule.

Topics
Steph Green
Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…
The best leg day workout routine: Everything you need to know
How to maximize your lower body gains
Man in the gym wearing a hat and shorts performing leg press exercises on a machine

The muscles in your legs are some of the biggest in the body, which means you need more resistance and effort to train them. This is one of the reasons why your leg day workout can feel so tiring.

I remember when I went through months of physical therapy learning how to walk again after a major surgery, my quads and hamstrings had become so weak on one side that they would shake when I first started to workout. I would often walk back to my car with jelly legs. By the end of physical therapy and plenty of leg days, I developed serious muscle strength in my quads and hamstrings on both sides, so it’s worth it.

Read more
How many steps do you need to climb every week to lower health risks? New study
Here are some good reasons to take the stairs instead of the elevator or escalator.
Man climbing steps

Even if you haven’t seen the mountain of research, we all know exercise is natural and beneficial for our overall health. Those trying to lose weight, become healthier in general, or increase their fitness might take the stairs instead of the elevator or escalator. Moving your muscles, walking, and climbing steps can improve your bone density, cholesterol, and joint functioning. For example, researchers found that simple walking up the stairs enhances heart health.

How many stairs do you need to climb before you start getting those benefits? Duke University decided on a specific number if you really want to boost your wellness and lower the risk of mortality. 

Read more
Researchers reveal walking hack that can increase energy burn by a whopping 40%
Increasing the weight also ramps up the metabolic demand, oxygen consumption, and energy expenditure
man wearing weighted vest in gym close up arms muscular muscles flex fist clench

Walking burns calories, gets your muscles moving, and prompts you to step outside in nature. I love walking my dogs through meandering hiking trails around my area. Recently, more people are rucking or walking with weighted vests. Rucking refers to walking or hiking while wearing a weighted backpack or rucksack. Recently, researchers explored whether wearing a weighted vest while walking could increase energy burn. Let’s look at the research.

The study

Read more