Better Musculoskeletal system
Strength training has a profound effect on the musculoskeletal system, as it helps maintain functional capacity and notably prevents osteoporosis, sarcopenia, and lower back pain.
Reduction Of Health Risk Factors
Bodybuilding remains a demanding discipline that can easily expose you to more or less serious injury risks. It is therefore essential to know your physical limits and to warm up rigorously and at your own pace before each session to limit the risks. Stretching after a session is also important, especially since it will facilitate recovery. In addition, this physical activity requires a change in lifestyle. A healthy diet and regular training will allow you to have a lasting result. This means that you need to arm yourself with a good dose of patience and perseverance.
It Boosts Basic Metabolism
By gaining (or at least conserving) muscle tissue, bodybuilding can increase the renewal of proteins (the small bricks that makeup muscles) and consume more calories at rest. Proteins are the basic material of the organism (muscles, bones, organs, skin …).
Training, by creating micro-lesions in the muscles, requires the body to have extra energy to repair these (with new proteins) for about 72 h. In short, regular muscle resistance training could, according to studies, increase energy expenditure by up to 100 calories per day on average. Or the equivalent of a banana, a small apple, a glass of orange juice or wine …
It Reduces Adipose Tissue
Strength training is recommended in the case of excess adipose tissue (fatty mass) or metabolic disorders (diabetes for example).
Indeed, regular practice allows a loss of 1.8 kg of fat and muscle gain of 1.4 kg on average.
In the elderly, studies have shown a significant reduction in intra-abdominal and visceral fat. These fats are the direct causes of many major metabolic disorders. This reduction in fat mass also results from the metabolic “boost” mentioned above.
It Allows You To Keep Your Muscles As You Age
We lose an average of 3 to 8% of our muscle mass per decade when we are inactive. Many studies have shown that bodybuilding reverses this loss in subjects aged 21 to 80, after only 10 weeks of training with a frequency of 2 to 3 training sessions per week.
Muscles Help Fight Fat
Do you want to be able to eat an extra slice of pizza without feeling guilty? Lift weights.
In an animal study published on February 6, 2008, in Cell Metabolism, researchers at Boston University demonstrated that type II muscle fiber, the ones you develop when you lift weights, improve your metabolism. The researchers created genetically modified mice with a gene for regulating muscle growth in type II fibers that can be turned on and off.
After eight weeks on a high-fat, high-sugar diet, they activated the gene but did not change the diet of the mice. Without any change in physical activity, the mice lost total body fat. The researchers concluded that increasing type II muscle fiber can reduce body fat without making any changes to the diet and that this type of fiber can be effective in the fight against obesity.
Reduce Symptoms Of Depression
When it comes to the effects of exercise on depression, aerobic exercises, such as running and swimming, have been widely studied and have been the subject of extensive research compared to anaerobic exercises, such as bodybuilding but as a study shows, there is little difference between the two types of exercise in terms of their effects on symptoms of depression.
In a study published in The Primary Care Companion of the Journal of Clinical Psychiatry published in 2004, 40 women followed up in the study declared that they found similar results in those who practiced running and those who practiced bodybuilding. In addition, there was no difference in the percentage of participants from people who were no longer depressed after the study ended.
As you get older, you naturally lose muscle and bone mass. This is of particular concern in women, whose bones are smaller, and who can become dangerously fragile with age. Just as your muscles adapt to the stress caused by weight training, so do your bones. Whenever your bones are under stress, they get stronger.
keep His Physical Faculties
As we age, physical and cognitive capacities inevitably decline. However, this is not inevitable. Research has shown that regular muscle training (twice a week) helps maintain or even improve strength, functional independence, movement control, skill, physical performance, and walking speed.
Helps Prevent Type 2 Diabetes
Strength training improves insulin resistance, which is the condition in which this hormone no longer works properly on our cells. In fact, it also improves blood sugar control. This contributes greatly to reducing the risk of diabetes and improving the level of glycated hemoglobin or HbA1C (a blood marker for stable glucose levels over time).
But bodybuilding does even better: it goes so far as to act on glucose receptors by increasing their density and on the enzymatic activity of “glycogen synthase” (a protein which is used to make glycogen, the glucose reserve of our liver and muscle cells).
This is now clear evidence: muscular resistance training is very much superior to aerobic training (endurance) in terms of improving insulin sensitivity and lowering HbA1C levels.
It Improves Cardiovascular Health
If running and other endurance sports are considered essential for cardiovascular health, it is quickly forgetting the beneficial effects of bodybuilding on the heart and vessels.
A review of the scientific literature in 2011 asserts that “resistance training is at least as effective as aerobic endurance training in reducing certain major risk factors for cardiovascular disease”.
In fact, bodybuilding (alone or combined with endurance) has proven its effects on high blood pressure, the level of fats in the blood, and making it easier for the arteries to adapt to blood flow.
Become More Efficient In Your Favorite Sport
Whether you love football or basketball, weight training in a gym will allow you to perform better on the field.
Take the example of a football player who does Squat: Obviously, a footballer is not going to cover half the field and do Squat, but if he is able to do a Squat with 100 kilos on his shoulders when he finds himself in an intense situation where he will have to push his limits, his muscles will be better able to respond to greater stress.
Working all of your muscles outside of your sport will make you perform better in your next games.
It Increases Bone Density
The majority of the data available in the scientific literature indicates that bodybuilding is positively associated, in young and old alike, with an increase in bone density, more than any other physical activity.
It could thus considerably prevent the risk of falls and associated injury.
It Improves Mental And Physical Health
Muscle training is associated with decreased fatigue, anxiety, depression, chronic pain (also in people with osteoarthritis), fibromyalgia, lower back pain, and lower back pain. cognitive skill. Strength training would also help increase self-esteem.
In addition, physical training can have a significant impact on the psychological and cognitive aspects of people (young adults, the elderly, patients with cancer, or in cardiac rehabilitation). It allows the patient to be more reactive to stimuli and to feel better about themselves.
It Delays Aging
Several teams of researchers have studied the impact of bodybuilding on aging. We now know that it increases the oxidative capacities of mitochondria (the energy centers of cells) and muscles. It also fights the deterioration of cells by acting directly on genes.
Strength training then appears to be a better asset against aging than any product on the market with anti-aging claims.
Other Benefits Of Bodybuilding:
- It makes it easier to carry out daily activities, such as carrying errands and climbing stairs.
- It improves general flexibility and reduces the risk of muscle tears and back pain.
- Boosts metabolism, that is, your body continues to burn fat even at rest.
- Strengthens muscles, tendons, and ligaments, which reduces the risk of injury.
- Builds muscles, which can then help you get up and sit faster and easier, and you will feel better balance and stability.
- Increases HDL – High-Density Lipoprotein (the good cholesterol) and decreases LDL – Low-Density Lipoprotein (bad cholesterol).
- Reduces the risk of cardiovascular disease.
- Reduces blood pressure, especially if it is high.
- Reduces the risk of breast cancer by reducing the high levels of estrogen associated with the disease.
- Reduces premenstrual symptoms.
- Reduces stress and anxiety.
- Improves sleep – you fall asleep faster and deeper. Clinical studies have shown that regular exercise is one of the three best solutions for effective stress management.
- Reduces the risk of developing colds, flu, and other diseases.