Follow A Training Routine Without Causing Muscle Hypertrophy
Exercise is very beneficial for your health. Nevertheless, overdoing it or doing it wrong can cause muscle hypertrophy or other medical problems.
Performing casual exercise is not a good idea. For example, you need to consider your attitude so that you do not end up hurting yourself. The main goal of exercising is to get to know your body and to gain resistance to tone your muscles, among other goals.
What is muscle hypertrophy?
Muscle hypertrophy is the change in the size of a muscle or one of its parts. In general, bodybuilders want to achieve strength and muscle mass. Therefore, they need to follow a special exercise plan and eat a high calorie diet.
Make sure you follow this type of exercise under the supervision of a medical professional. Although it is true that muscle hypertrophy occurs temporarily (it always occurs shortly after exercise), intense exercise over a long period of time can cause chronic hypertrophy.
Types of muscle hypertrophy
- Pathological muscle hypertrophy
- Physiological muscle hypertrophy
- Muscle hypertrophy due to steroid use
Tips to avoid muscle hypertrophy
Today there are many training options. Those who focus on aerobic exercise stand out from the rest. Still, building muscle is a top priority for many people.
Focusing on building muscle mass is not a bad thing, but it is not good to avoid aerobic exercise altogether. It is therefore a good idea to do both forms of exercise. Below you can learn how to take advantage of a routine that uses both.
Differences between aerobic and anaerobic exercise
You can practically see that they are conflicting concepts – aerobic exercise requires oxygen while anaerobic exercise does not. Remember the following:
Aerobic exercise
This type of exercise involves prolonged physical activity at a low or moderate pace. This process burns carbohydrates, which in turn means that your body needs oxygen. Aerobic exercise is most commonly used to lose weight. The two most recognized sports are cycling and swimming.
Anaerobic training
Anaerobic exercise is the opposite in terms of intensity and duration. It does not require much time, but it should be done with maximum effort. When it comes to anaerobic exercise, the body does not require oxidative processes, which is why it is called anaerobic (without oxygen). The best sports are sprinting, weightlifting and other similar activities.
An exercise routine should have a bit of both
Once you have understood the difference between the two, or at least their categories, you should create an exercise routine that combines both.
A good example can be seen in traditional gyms. In general, people tend to do a cardiovascular routine (aerobic exercise) such as warming up, followed by weightlifting (anaerobic exercise). However, this order has a negative effect on energy reserves.
Utilize the body’s energy
Your body stores a certain amount of energy that is meant for your daily tasks. To take full advantage of your energy, try to do a complete exercise routine that will help you reach your goals in an organized and healthy way. At the same time, a good routine can help you increase your muscle mass without causing muscle hypertrophy.
Anaerobic exercise first
You should avoid starting your exercise routine with cardio training and leave it at the end. In fact, weight lifting (anaerobic exercise) is the first thing you should do to get the best results. The best way to increase muscle mass in large muscle groups is by doing anaerobic exercise first. These muscles have the best glycogen energy reserves.
Then end your workout routine with aerobic exercise. This way you will use the rest of your body’s remaining energy. This will burn fat and help eliminate a larger amount of toxins.
