Cardio Without Killing Your Gains: Intensity Is Not the Lever - Timing and Power Are

The interference effect is one of the most argued ideas in training: does cardio blunt the strength and muscle you are lifting for? The follow-on question is whether the kind of cardio matters - whether short hard intervals spare your gains where long steady work would erode them. The best-controlled trial and the largest meta-analysis give a clearer answer than the gym debate suggests.

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