When travel physical therapy specialists mention cardio workouts to their patients, the first thing that might come to mind is aerobic exercise. But going for a jog or biking around town can also count as a strength-training workout. For those patients who avoid cardio because they think it may prohibit muscle gains, tell them to think again.
Leg workouts
Aerobic training such as running, walking and cycling can actually increase leg muscle mass.
An Exercise and Sport Sciences Reviews study showed that both younger and older men who completed about 45 minutes of cardio four days a week at 80 percent of their maximum heart rated increased their leg muscle size by 5 percent and 6 percent, respectively.
Although the muscle-building effects from aerobics are often overlooked, they make perfect sense when you stop to think about it. Running demands a lower-body workout second to none. In the running motion, as the leg moves forward, the quadricep muscles are put to work, stabilizing the knee and helping to absorb the shock of impact as you land. When the body launches forward, the action switches to the hamstrings.
Meanwhile, the soleus and gastrocnemius extend and flex each foot as it lands and pushes off. These calf muscles are what give the stride its spring. The gluteal muscles from the buttocks help extend the hip. As those on travel PT jobs might know, strong glutes contribute to good running form and alignment.
Ab workouts
Similarly, the abdominal muscles come into play. Situps and planks will increase ab strength, but running helps too. According to the American College of Sports Medicine, running burns more calories and fat per minute than any other form of cardiovascular exercise. That means for those who have stored fat on the abs, running will can help reduce fat faster than any other cardio exercise. One's core helps stabilize the body and keep it upright during a run.
"Aerobic exercise, if done properly, can lead to as much muscle growth as you'd expect with resistance exercise," Dr. Matthew Harber, associate professor of kinesiology at Taylor University, told Men's Fitness. "Intensity is more important than duration, so if the goal's growth, work up to 80 percent of your max heart rate."
As professionals point out, it is not recommended to exercise above 85 percent of your maximum heart rate.
If you or your patient want to build sculpted legs while giving your heart a workout, running and biking may be a good place to start.