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Bodybuilding is a type of strength physical activity in which equipment such as bars, pulleys and dumbbells are used, for example, with the aim of promoting muscle development, which results in an improvement in physical conditioning, greater muscular resistance, metabolism acceleration and reduction of the accumulated fat in the body.
Although weight training is often associated with aesthetic benefits, such as weight loss and muscle mass gain, this type of activity is also capable of promoting a sense of well-being, and can be considered an ally in the treatment of stress, anxiety and depression, for example.
In order to achieve the maximum benefits, it is important that before starting the practice of bodybuilding, a physical and he alth assessment is carried out, in addition to being also indicated that the first workouts are carried out under the guidance of a physical education professional, to ensure that the movements are being performed correctly and that injuries can be prevented.
Getting Started
Before starting to practice weight training, it is important that tests are carried out to assess heart he alth, especially in the case of sedentary people and/or people with heart disease. In this way, the doctor will be able to indicate if the practice of weight training is safe and what is the most appropriate intensity.
In addition, before starting the practice of this type of activity, a physical assessment is usually performed, which aims to evaluate the person's body composition and verify their level of strength, flexibility and cardiorespiratory capacity. Thus, the physical education professional is able to indicate workouts that help to achieve the person's goal, whether it is to lose weight, gain muscle mass or gain more resistance, for example.
It is important that the first workouts are done with the help of a physical education professional, especially when you are a beginner in this type of activity, because this way you can learn the movements and reduce the risk of injuries.
In general, for beginners in bodybuilding, it is recommended that 2 to 3 workouts are performed per week, with an interval of 1 day between training days to favor muscle recovery. In the case of people in the intermediate and advanced level, the frequency in the week can be greater, as well as the intensity of the training.
To ensure the results, in addition to maintaining the frequency of physical activity, it is recommended to have the follow-up of a nutritionist, who should also indicate a he althy, balanced food plan according to the person's goal. In addition, it is important to sleep well, drink plenty of water and give your body some time to rest.
Benefits of bodybuilding
Bodybuilding can bring several he alth benefits, as long as it is practiced regularly and under the guidance of a professional:
1. Improves body posture
The practice of weight training strengthens the muscles that support the spine, improving posture and decreasing back pain for example.
2. Decreases the amount of fat
When bodybuilding is practiced regularly, intensely and accompanied by a he althy diet, the body starts to burn more fat and increase muscle mass, accelerating metabolism and favoring caloric expenditure even when it is stopped.
Fat loss, in addition to promoting aesthetic benefits and increasing self-esteem, prevents a number of diseases, such as obesity and atherosclerosis, for example.
3. Tones the muscles
Muscle toning is one of the visible "consequences" of weight training. Toning happens due to fat loss, increased muscle mass and muscle strengthening, which in addition to representing strength gain, allows the disappearance of cellulite, for example.
However, in order for the muscles to become more rigid, it is necessary to have correct hydration and a balanced diet. See what to eat to gain muscle mass.
4. Combats emotional problems
By promoting the release of endorphin, which is the hormone responsible for the feeling of well-being, weight training can be a great alternative to relieve stress, reduce anxiety symptoms and even fight depression.
5. Increases bone density
Bodybuilding increases bone density, that is, it makes bones more resistant, reducing the chances of fractures and the development of osteoporosis, which is common in older people and menopausal women. However, for the bones to be really strengthened, weight training must be accompanied by a he althy, balanced diet composed of foods rich in calcium and vitamin D. See which foods are rich in vitamin D.
6. Decreases the risk of diabetes
The risk of diabetes can be reduced with the practice of weight training because the body uses circulating glucose as a source of energy and the sugar that is in excess in the blood is stored in the form of glycogen, which is used in other metabolic processes, for example.
7. Improves cardiorespiratory fitness
The more intense the weight training, the greater the work of the heart, ensuring greater cardiac and respiratory conditioning. Thus, there is regulation of blood pressure and, consequently, a decrease in the risk of heart diseases, such as atherosclerosis, for example.
