They say “Knowledge is Power Lifting” and “Curiosity leads to Cardio”.

Let’s dive in…

Hypertrophy is the biological process of increasing muscle cell size, leading to overall muscle growth. It typically occurs from strength or resistance training, where the body adapts by repairing and enlarging muscle fibres after stress from exercise.

Types of Hypertrophy

There are two main types:

Myofibrillar hypertrophy: Increases the number and size of myofibrils, the contractile components of muscle fibres. This leads to greater muscle strength and density.

Sarcoplasmic hypertrophy: Expands the sarcoplasmic fluid within muscle cells, mainly increasing muscle size and enhancing endurance capacity, but less directly enhancing maximum strength.

How Muscle Growth Happens

During resistance training, muscles experience small amounts of damage (microtrauma) and increased metabolic stress.

Muscle fibres repair and adapt by synthesising more proteins and increasing the number of myofibrils or storing more sarcoplasmic fluid, resulting in muscle enlargement.

Consistent training with progressive overload (increasing weight or number of repetitions) stimulates further adaptations and growth.

Training for Hypertrophy

High reps with moderate/light weight: Focuses more on sarcoplasmic hypertrophy, increasing muscle size and endurance.

Lower reps with heavier weight: Promotes myofibrillar hypertrophy, increasing muscle strength and density.

Both methods can result in growth, but mixing styles may be optimal depending on specific goals.

Benefits of Muscle Hypertrophy

Increases muscular strength and power.

Improves muscle tone, physical performance, metabolic health, and injury protection.

In summary, hypertrophy is a key component of muscle growth achieved via resistance training, by either increasing the contractile structures (myofibrils) or expanding energy stores (sarcoplasm) within muscle cells.

Practical Benefits

Muscle hypertrophy leads to improved strength, physical performance, joint protection, and a greater resting metabolic rate. Over the long term, consistent training and adequate nutrition yield noticeable muscle growth and functional benefits.

Cardio Explained

Cardio, short for cardiovascular exercise, involves activities such as running, cycling, dancing, and walking. These exercises are characterised by sustained, rhythmic movement that prompts your body to use oxygen to generate energy, thus exercising the heart, blood vessels, and respiratory system.

Key Benefits

Cardio strengthens the heart and lungs, making everyday tasks easier and reducing fatigue.

Regular cardio exercise helps control weight, lowers the risk of heart disease, reduces blood pressure and cholesterol, increases energy, and improves mood.

Cardio also supports metabolic health and enhanced stamina.

Using cardio machines (treadmills, ellipticals, rowing machines)

Even household chores that raise your heart rate, such as vigorous cleaning or gardening, can count as cardio. A workout hits the spot.

How Much Cardio Is Recommended?

Health experts generally suggest 150 minutes of moderate-intensity cardio activity per week for adults, which could be broken down into daily sessions or longer workouts a few times a week.

Cardio is essential for maintaining overall well-being and is recognised as a core component of a balanced fitness routine.