Will your muscles take a hit if you do cardio?

Dear Fitness Coach,
I cut out my morning run about 6 months ago when I started getting serious about putting on some muscle mass, because I did not want it to hinder my growth. Problem now is I cannot even sprint up the stairs in my house without becoming out of breath. Is there anyway that i can incorporate back the runs without burning off muscle?

Beefcake

Dear Beefcake,

The bottom line truth about muscle and cardio is that aerobics will not burn into your hard earned gains. It has been widely believed, based on some old school studies, that cardio will burn off muscle. However newer studies suggest otherwise. A 2012 report in the highly respected International Journal of Sports Medicine found that a combination of strength and cardio endurance training optimized muscle growth.

The key factor to consider is the type of aerobic activity. High impact, such as long distance running(as opposed to short sprints), does cause muscle damage to your lower body. This can hinder recovery from your leg workouts. A lower impact cardio activity, such as cycling or rowing, would be best following the days after your lower body workout. In fact, low intensity cardio can aid in muscle recovery by making the oxygen and blood flow to your muscles much more efficiently.

By incorporating the right kind of cardio into your weekly routine you will achieve a better overall level of physical fitness.