What can I do to retain my built muscle and run intensly to build cardiovascular endurance?

I plan on going to the Air Force Academy in 3 years (I’m almost a sophmore) and I want to practice my cardiovascular endurance (after I’m done gaining my muscle for the tests), but I want to keep that muscle so I can do well on both parts of the tests. What do I need to eat/do to make sure that my body doesn’t eat up my muscles while I’m training for my cardio tests?

Examples of cardio tests would include the 600 yrd run in 2:30-3:00 minutes, and the 1.5 mile run in 8:30 (my goal).

NOTE: I’m not done building muscle, I just want to know this for the future in case I have to modify something now.

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2 Responses to “What can I do to retain my built muscle and run intensly to build cardiovascular endurance?”

  1. fitman said:

    Include weight training. Also, include exercises like pullups, situps, and pushups. Not only are these exercises on the candidate fitness test, but they are also on the Air Force Academy’s physical fitness test every semester. Also, if you can choose hilly terrain to do your running, that would be ideal for preparation for the Academy. Remember to keep your grades up and start thinking about that Congressional nomination early.

    Here is some info about building muscle:
    http://www.spartafit.com/main/muscle%20growth.php

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