Bodybuilding: how to start and 7 main benefits

Bodybuilding is a strength and resistance exercise that can bring several health benefits, such as improving physical conditioning, accelerating metabolism, reducing fat, improving posture and cardiorespiratory capacity, and can be done with equipment such as bars, pulleys and dumbbells, for example.

Although bodybuilding is often associated with aesthetic benefits, such as weight loss and muscle mass gain, this type of activity is also capable of promoting a feeling of well-being and can be considered an ally in the treatment of stress, anxiety and depression.

It is important that before starting bodybuilding, a physical and health assessment is carried out, and it is also recommended that the first training sessions are carried out under the guidance of a physical education professional, to ensure that the movements are being performed correctly and injuries can be prevented.

Benefits of bodybuilding

The main health benefits of bodybuilding are:

1. Improves body posture

Strength training strengthens the muscles that support the spine, improving posture and reducing back pain, for example.

2. Reduces the amount of fat

When bodybuilding is practiced regularly, intensely and accompanied by a healthy diet, the body starts to burn more fat and increase muscle mass, accelerating metabolism and favoring caloric expenditure even when you are standing still.

Fat loss, in addition to promoting aesthetic benefits and increasing self-esteem, prevents a series of diseases, such as obesity and atherosclerosis, for example.

3. Tones your muscles

Muscle toning is one of the visible “consequences” of bodybuilding. Toning occurs due to fat loss, increased muscle mass and strengthening of muscles, which in addition to representing gains in strength, allows cellulite to disappear, for example.

However, for your muscles to become harder, you need to have correct hydration and a balanced diet. See what to eat to gain muscle mass.

4. Combat emotional problems

By promoting the release of endorphins, which is the hormone responsible for the feeling of well-being, weight training can be a great alternative for relieving stress, reducing anxiety symptoms and even combating depression.

5. Increases bone density

Weight training 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 bones to be truly strengthened, bodybuilding must be accompanied by a healthy, balanced diet made up of foods rich in calcium and vitamin D. See which foods are rich in vitamin D.

6. Reduces the risk of diabetes

The risk of diabetes can be reduced with the practice of weight training because the body starts to use circulating glucose as a source of energy and the sugar that is found in excess in the blood starts to be 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 reduction in the risk of heart diseases, such as atherosclerosis, for example.

How to begin

To start practicing bodybuilding and guarantee the benefits, some recommendations are:

• Take tests to assess heart health, especially in the case of sedentary people and/or those who have heart disease. This way, the doctor will be able to indicate whether bodybuilding is safe and what intensity is most appropriate;
• Perform a physical assessment to assess body composition, strength level, flexibility and cardiorespiratory capacity. Thus, the physical education professional can recommend training that helps achieve the person’s goal, be it losing weight, gaining muscle mass or gaining more resistance, for example;
• Do your first workouts with the help of a physical education professionalespecially when you are new to this type of activity, as this way you can learn the movements and reduce the risk of injuries.
• Perform around 2 to 3 workouts per week, with an interval of 1 day between training days to promote muscle recovery. In the case of people at an intermediate and advanced level, the frequency per week may be higher, as well as the intensity of the training.

To guarantee results, in addition to maintaining the frequency of physical activity, it is recommended that you be monitored by a nutritionist, who should also recommend a healthy, balanced eating plan in accordance with the person’s goals. Furthermore, it is important to sleep well, drink plenty of water and give your body some time to rest.