6 good reasons to start bodybuilding
In recent years, and under the impetus of social networks (especially fitness and fitness influencers), bodybuilding is making a strong comeback. Very popular during the 1980s (a decade when bodybuilders were attractive), it fell into disuse, until its resurrection began in the 2010s. Today there are nearly 6 million members of a gym . sports in France (1) , and fitness-musculation activity is the most popular, especially by those under 45 (63%) (2) . But why such enthusiasm? And what are the good reasons to start bodybuilding?
Reason # 1 : Strength Training Improves Cardiovascular Health
Bodybuilding is first and foremost a sport . And like any sporting activity, it is beneficial to the heart muscle, vascular health and respiratory tone. Indeed, the physical efforts it involves help tone the heart and arteries (increased heart rate and respiratory rate). We rarely think of including bodybuilding in the list of endurance sports . However, chaining several bodybuilding exercises, soliciting different muscle areas, on long sets, is clearly a cardio session. Also, it will benefit the athlete as much as a running or cycling session , both in terms of calories burned than maintaining cardiovascular health.
Reason # 2 : Strength Training Builds Bone Density
With age, the human body tends to shrink:
- Muscle mass melts by 40 to 50% between the ages of 40 and 80.
- The loss of bone density is also important, and can lead to osteoporosis (especially in women), arthro-skeletal disorders (weakening of the joints , arthritis, osteoarthritis) and repeated fractures (such as the neck of the femur).
However, physical activity helps to stem these phenomena. Sport, including bodybuilding, if practiced regularly and over the long term, positively modifies the structure of the bones:
- The diaphyses (long part of the bone) thicken.
- The epiphyses (head of the bone) become denser.
- The bony trabeculae (thin bone plates) of the spongy bones (vertebrae, pelvis) solidify and reorganize to withstand impacts.
- The bone marrow is better supplied with blood.
Thus, the practice of bodybuilding allows you to strengthen your bone density and to suffer less from the inconveniences of age.
Reason 3: Strength training helps boost your basal metabolism
All sports allow you to gain muscle mass and lose fat mass. And bodybuilding is far from being an exception, since it is very voracious in energy (and therefore in calories). In addition, it is a good way to trigger the Afterburn Effect: during a weight training session, you push your body to consume a large amount of oxygen and energy. Thus put into overdrive, the body will need more time to rebalance itself and restore its muscle tissue. Thus, during the recovery time and up to 24 hours after the weight training session, it will continue to burn caloriesto “repair” – evacuation of organic waste, regeneration of muscle tissue, reoxygenation. This phenomenon is observed in the context of the practice of certain high-intensity sports: bodybuilding, crossfit, Hiit, interval running.
The combination of the two effects of bodybuilding (increase in muscle mass + Afterburn Effect) has the effect of increasing the basal metabolism . The basic metabolism corresponds to the incompressible energy needs that the body needs to function normally, at rest. Energy intake is used for the heart pump, cerebral activity, respiration and cellular oxygenation, digestion, nutrient metabolism, thermoregulation , cell renewal (including that of tissues and muscles). Strength training, by not only causing long-term energy expenditure (during and after the session) and by developing muscle mass, therefore increases metabolism.
Reason # 4 : Strength training for better coordination
When we imagine a weight training session, we think more of a sport that consists of “lifting iron” than an activity requiring coordination skills. However, a bodybuilding routine including different exercises requires strength, mastery of gestures, coordination of movements (on a device, for example) and balance. In addition, by strengthening muscles and bones, it prevents the risk of falls. Also, it would be wrong to underestimate the positive effects of bodybuilding on neuro-motor faculties.
Reason # 5 : Bodybuilding provides well-being
Like all sports, bodybuilding contributes to mental well-being. In question: the secretion of two neurotransmitters, endorphin and dopamine. Endorphins are produced in quantity during (after about 25 minutes) and after the sports session (up to 2 hours). They diffuse throughout the body and have an analgesic effect (reduction of pain possibly caused by physical effort). But they are also captured by cerebral receptors called opioid receptors, because they capture euphoric and analgesic substances. Thus, sport and bodybuilding provide a feeling of well-being. As for dopamine, it activates the brain’s reward-reinforcement circuit. Thus it boosts motivation and the feeling of reward associated with sport, and encourages to continue physical activity. Thus, the more you do bodybuilding, the better you feel, and the more you want to continue. Not to mention the positive effect on thestress , anxiety or sleep …
Reason # 6 : Strength training provides a toned body
Last reason to start bodybuilding: a purely aesthetic motivation, but which has the advantage of satisfying more than one. Bodybuilding allows you to sculpt your body . Intense and targeted work allows you to redefine your silhouette and gain tone. The fat loss is certain, the gain in muscle mass visible and the tightening effect on the skin undeniable. On the other hand, it is a question of practicing regularly and accompanying your practice with a balanced and healthy diet (and betting on lean proteins). If you have a specific goal in mind, you can hire a trainer at a gym. He will set up a specific training program with you (preferred equipment, exercises to perform, routine and series).
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.