The practice of bodybuilding is seen by many only as a way to increase muscle mass, however this type of physical activity has numerous benefits, even being able to fight depression, for example. In addition, weight training improves cardiorespiratory fitness, increases bone density and ensures more physical disposition. Check out some tips to gain muscle mass.
In order to have maximum benefits, it is important that bodybuilding is practiced regularly and accompanied by adequate nutrition. In addition, it is important to sleep well, drink plenty of water and give the body some time to rest.
Experts guarantee that, in relation to bodybuilding, there is no need to exaggerate, the ideal is to have some continuity. Going to the gym every day for 1 week, training for more than 1 hour, and not training the next week, does not generate as many good results as training 3 times a week, 1 hour each time, every week, for example.
The main benefits of weight training are:
1. Improves body posture
The practice of bodybuilding strengthens the musculature that supports the spine, improving posture and reducing back pain for example.
2. Decreases the amount of fat
When bodybuilding is practiced on a regular basis, intense 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 standing still.
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 your muscles
Muscle toning is one of the visible “consequences” of weight training. Toning happens due to fat loss, increased muscle mass and strengthened muscles, which in addition to gaining strength, allows cellulite to disappear, for example.
However, in order for muscles to be harder, you need to have correct hydration and a balanced diet. See what to eat to gain lean mass.
4. Combat emotional problems
By promoting the release of endorphin, which is the hormone responsible for the feeling of well-being, bodybuilding can be a great alternative to relieve stress, decrease anxiety symptoms and even fight depression. Learn how to increase endorphin production and release.
5. Increases bone density
Weight training increases bone density, that is, it makes bones more resistant, decreasing the chances of fractures and the development of osteoporosis, which is common in older people and women in menopause. However, for the bones to be really strengthened, it is necessary that bodybuilding is accompanied by a healthy, 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 starts to use circulating glucose as an energy source and the sugar that is 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 disease, such as atherosclerosis