Follow An Exercise Routine Without Causing Muscle Hypertrophy

30 November, 2018

Exercise is highly beneficial to your health. Nevertheless, overdoing it or doing it incorrectly cause muscle hypertrophy or perhaps other medical problems.

Doing any random workout is not a good idea. For example, you must take your posture into consideration so you don’t end up hurting yourself, etc. The main objective of working out is to get to know your body and to gain resistance to tone your muscles, among other goals.

What is muscular hypertrophy?

Muscle hypertrophy is the change in size of a muscle or one of its parts. Generally, bodybuilders want to gain strength and muscle mass. Therefore, they need to follow a special workout plan and eat a high-calorie diet.

Make sure you follow this kind of workout under the supervision of a medical professional. Although it’s true that muscle hypertrophy occurs temporarily (it always takes place momentarily after exercising), intense exercise over a long period of time can cause chronic hypertrophy.

Types of muscle hypertrophy

  1. Pathological muscle hypertrophy
  2. Physiological muscle hypertrophy
  3. Muscle hypertrophy due to steroid use

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Tips for avoiding muscle hypertrophy

Woman jogging

Nowadays, there are many exercise options. Those that focus on aerobic exercise stand out from the rest. Still, many people have building muscle as their top priority. Focusing on building muscle mass isn’t a bad thing, but not doing any aerobic exercise is. Therefore, it’s a good idea to do both forms of exercise. Below you can learn how to benefit from a routine that uses both.

Differences between aerobic and anaerobic exercise

You can practically see that they’re opposing concepts—aerobic exercise requires oxygen while anaerobic exercise doesn’t. Keep the following in mind:

Aerobic exercise

This type of exercise involves long lasting physical activity at a low or moderate rate. This process burns carbohydrates, which in turn means your body needs oxygen. Aerobic exercises are the most used for losing weight. The two most recognized sports are cycling and swimming.

Anaerobic exercise

Anaerobic exercise is the opposite in terms of intensity and duration. It doesn’t require a lot of time, but it should be done at maximum effort. As for anaerobic exercise, the body doesn’t require oxidative processes, that’s why it’s called anaerobic (without oxygen). The best example sports are sprinting, weight lifting, and other similar activities.

An exercise routine should have a little of both

Once you’ve 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. Generally, people tend to do a cardio routine (aerobic exercise) as a warm up, followed by weight lifting (anaerobic exercise). However, this order has a negative effect in regard to energy reserves.

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Taking advantage of your body’s energy

Your body stores a certain amount of energy that’s intended for your everyday tasks. To take full advantage of your energy, try doing a full exercise routine that will help you reach your goals in an organized and healthy manner. 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 and leave it for last. In fact, the first thing you should in order to have the best results is weight lifting (anaerobic exercise). The best way to increase your muscle mass for major muscle groups is by doing anaerobic exercise first. These muscles have the best glycogen energy reserves.

Afterwards, finish your gym routine with aerobic exercise. This way, you’ll use the rest of your body’s remaining energy. This will burn fat and help eliminate a greater amount of toxins.

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