Frequent cardiovascular exercise helps prevent heart disease, Type 2 diabetes, high blood pressure and certain cancers, according to the U.S. Department of Health and Human Services. The recommended amount of cardio, or aerobic exercise, per week for adults is 150 total minutes, explains the Centers for Disease Control and Prevention. That's the equivalent of five 30-minute exercise sessions. Cardio exercise alone does not build muscle, but choosing certain cardio exercises and mixing them with strength training sessions can increase your lean muscle mass.
Step 1
Perform cardio exercises that work your leg muscles, such as cycling or running. Increase the intensity of the exercise to use the muscle to the maximum. For example, ride uphill on your bike as much as possible, and lift your knees up further when you run to work your quadriceps.
Step 2
Enroll in group or class muscle-building cardio exercises such as indoor group cycling. This intense exercise works the muscles in your hips, thighs and buttocks with a mixture of flat road cycles and steep hill climbs. Another muscle-building class is cardio kickboxing. Check to see if your gym offers these classes or similar ones.
Step 3
Start a circuit-training routine. Circuit training combines strength-training exercises such as pushups and bench presses with short bursts of cardiovascular exercises such as biking or jogging. Some gyms offer rooms set up specifically for circuit training.
Tips and Warnings
- Perform strength-training activities such as weightlifting at least twice a week to increase strength, endurance and lean muscle mass.
References
- U.S. Department of Health and Human Services: Physical Activity Fundamental to Preventing Disease
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
- American Council on Exercise: What You Need to Know About Group Indoor Cycling
- Military.com: 20 Minute Circuit Workout
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