Endurance athletes worry that lifting will slow them down; lifters think cardio will make them skinny.

But both workouts can coexist – with a few simple rules, says University of Tampa exercise physiologist Dr Jacob Wilson, author of a recent concurrent-training study.

losefat

Train in 
moderation
You’re more likely to overdo 
it running than cycling. Running uses eccentric-type contractions that may cause damage that can inhibit muscle building.

Don’t choose competing exercises
Your cardio and strength routines should involve similar movements so the muscle memory of one won’t override the other.

Skip the long, low-key cardio
“Sprinting, which clearly makes you very lean, won’t interfere with strength training,” says Wilson. Why? Because it’s intense and 
brief, like lifting.

Your muscle saving cardio plan
Short intervals (10 to 30 seconds) of high-intensity cycling or sprinting, for no longer than 20 minutes at a time (including rest intervals).