This biological notion of altruism is not identical to the everyday concept. In everyday parlance, an action would only be called âaltruisticâ if it was done with the conscious intention of helping another. But in the biological sense there is no such requirement.
On a beginner muscle building program the best type of cardio to do is interval sprints two to three times per week. Intervals will help you to consume more food while making it easier for your body to store the carbohydrates you eat as new muscle instead of bodyfat.
To build muscles, you need to do progressive weight training mainly with compound exercises like squat, deadlifts, bench press and shoulder press. These should be your core movements. If you are a beginner you can start with 1 to 2 sets each 2 to 3 times a week. Maintain your rep range between 8 to 12 for best results. Building muscles only happen when you progressively overload your muscles. Rowing is a good for your cardio fitness and would only fatigue your muscles and won't cause hypertrophy.