BODYBUILDING

bodybuilding

Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature. An individual who engages in this activity is referred to as a bodybuilder.This sport is not only about the body. More important, this great physical activity is about health, too. Are you looking for health benefits of weight training and aerobic exercise? Bodybuilding has it all.

Bodybuilding makes not only a fit body, but also fit mind. The word bodybuilding says everything. It is so easy to understand the meaning of this word and what this sport is about. Bodybuilding is the best sport when it comes to making your body proportionally shaped and fit.

This sport is not only about the body. More important, this great physical activity is about health, too. Are you looking for health benefits of weight training and aerobic exercise? Bodybuilding has it all.

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Benefits of Bodybuilding:

1. Bodybuilding is the safest way to fitness

The first benefit of bodybuilding is its safety.

Elite bodybuilders have an injury rate less than one-tenth that of Cross fit, Olympic lifting, power lifting, or gymnastics. Running is touted as a “natural” activity, and bodybuilding is sometimes slandered as “unnatural,” yet runners have an injury rate 50 times that of elite bodybuilders!

Most injuries incurred during physical activities result from impact forces, acceleration forces (from rapid changes of velocity or direction), excessive ranges or motion, or excessive repetition during the activity.

Team sports – soccer, American football, basketball, baseball, hockey, and so on – require explosive and uncontrolled movements that strain tendons and muscles. Most also involve trauma from uncontrolled impact forces from collisions.

Running involves excessive repetition of high impact reaction forces from pounding the ground mile after mile. Bicycling involves pumping your legs while sitting on a seat that damages the sensitive perineal area.

Cross fit, Olympic lifting, power lifting, and gymnastics have relatively low rates in injury compared to contact sports, but because the practice of these activities involves explosive movements or impact against resistance (e.g. the ground or the bar in gymnastics), they subject the joints of the limbs and lower back to impact forces that can cause damage to either soft or hard tissue.

Proper bodybuilding – precision resistance training – involves little or no exposure to impact forces, as it is based on slow, controlled movement against resistance in natural ranges of motion. Proper bodybuilding also utilizes a variety of movements to guard against repetitive stress injuries resulting from overuse of some muscles and under use of others.

Hence, you can obtain all the other benefits of bodybuilding without incurring injuries that could wreck your physical fitness for a lifetime.

bodybuilding

2 2.Only bodybuilding produces general functional strength

You may think it is crazy to suggest that one of the primary benefits of bodybuilding is functional fitness. There exists a myth that bodybuilding – building muscle and losing fat – doesn't benefit physical performance in other activities because it uses "isolation" exercises. Many people claim that bodybuilding training that isolates muscles only improves appearance and suggest that if you want to be athletic you should engage in so-called “functional” training, supposedly provided by Olympic lifting, power lifting, gymnastics, calisthenics, and Cross Fit. According to proponents of “functional” training, the muscular development produced by bodybuilding is not functional.

The Encarta World English Dictionary defines “functional” as

a) Having a practical application or serving a useful purpose

b) In good working order or working at the moment

c) Without apparent organic or structural cause

d) Relating to the function of language as a communicating tool, rather than to its form

Strength has practical application and useful purpose, like enabling you to carry your own groceries. If a muscle has good strength and remains free of injury, then it works well. Therefore, regardless of what means you use to develop or maintain it, muscular strength in and of itself qualifies as functional. And muscular strength is proportional to muscular size.

Further, the term “functional fitness” has no more meaning than “fitness.” Strength, as I noted, provides the basis for fitness, and it consists of the ability to exert muscular force. Since strength is by definition an ability it is by definition functional. Lack of muscle and strength is dysfunctional; presence of muscle and strength is functional. In other words, the ideas of “non-functional fitness” and “non-functional strength” contradict themselves, just like the concept of a square circle. You can’t produce non-functional fitness, or non-functional strength, any more than you can draw a square circle.

The “functional fitness” movement rests on a fallacious idea that practicing things like burpees and Olympic weight lifting produces a more “functional” type of muscle or strength than practicing safer, controlled bodybuilding exercises.

It is often claimed that doing Olympic lifts or power lifting produces skill, speed, power, or strength that transfers to other sports but the extra muscle developed by bodybuilding does not. In fact, the specific movements used in Olympic lifting, power lifting, gymnastics, and Cross Fit develop specific skills that do not transfer to other activities, whereas one of the primary benefits of bodybuilding – increased muscle mass – does improve performance in any sport.

All activity is produced by the neuromuscular system generating forces to move the limbs against some sort of resistance. The nervous system governs the skills involved in any specific activity, while the muscles produce forces that act on the limbs to move the body (swimming, running, gymnastics, combat sports, etc.), and sometimes objects (balls, bats, weights, other people, etc.). To produce an improvement in functional ability or performance, you have to either improve skill or improve muscular force production.

Motor learning of skills is very specific. Practicing the Olympic lifts will never improve your functional ability in any other sport, it will only make you better at performing the Olympic lifts. Practicing the three power lifts – squat, bench press, and dead lift – will not improve your functional ability in any other sport, it will only make you better at squatting, bench pressing, and dead lifting with barbells. Similarly, practicing swimming will not make you a better runner or lifter, it will only make you a better swimmer. To get better at any skill or sport, you have to practice that sport. That’s just the way the nervous system works.

That leaves only one path by which resistance training can improve your sports performance: by increasing the force production capacity of your muscles. Because it focuses on isolating and efficiently loading muscles, bodybuilding increases the normalized fiber length, pennation angle, and cross-sectional area of muscles far more efficiently than so-called “functional” training methods such as Olympic lifting, power lifting, gymnastics, and whatever, simply because bodybuilding is focussed on improving the architecture of muscles, not on improving skill in specific movements. It bears repeating that just as a larger rope is a stronger rope, a larger muscle is a stronger muscle, and the best way to develop larger muscles is through properly isolated training, i.e. bodybuilding.

The functional benefits of bodybuilding are due entirely to the focus of isolating muscles. When you use exercises that isolate and efficiently load muscles in accord with their biomechanical functions, without involving development of specific skills, you know that when your strength increases in those exercises, this represents a change in the muscle, not any of the adaptations I listed above that can enable you to add a load to the exercise even without a change in the strength of the muscles. Contrary to the claims of the functional fitness crowd, isolating muscles with so-called isolation exercises is the key to producing true generalizable muscular strength gains that can enhance functional ability in specific sport skills.

Hence, developing more muscle mass and reducing your body fat – the main benefits of bodybuilding – will improve your performance at any sport in which strength is an advantage. There exist very few sports in which increased strength would not confer an advantage. Numerous studies have shown that in a wide variety of sports, including volleyball,5 swimming,6 sprinting, surfing,7 baseball,8 basketball,9 judo,10 soccer,11 field throwing events,12 rugby,13 sumo wrestling,14, 15, 16 Olympic lifting and power lifting,17, 18 the more successful athletes have more muscle mass and less body fat than less successful athletes.

In summary, if you want to improve your sports performance, you should increase your muscle mass and, if strength-to-weight ratio is important in your sport (it is in most sports), reduce your body fat. That means you should do some bodybuilding training, not Olympic lifting, power lifting, gymnastics, or any other activity wherein you focus on developing sport-specific skills rather than muscle mass.

bodybuilding

3 3. Bodybuilding probably promotes longevity

Bodybuilders focus on adding muscle mass to their physiques. We have evidence that individuals with greater muscle mass live longer than those with less muscle mass. Elderly individuals who have the lowest muscle mass have a 2-fold increase in total mortality and cardiovascular mortality in comparison to those with normal or high muscle mass.

Muscle is a "use it or lose it" tissue. If you don't use it, you will gradually lose it as you age. If you lose enough muscle mass, you will become increasingly dysfunctional or non-functional, unable to carry out even simple tasks like getting up and down stairs, washing dishes, carrying groceries or putting your own clothes on.

Even if bodybuilding does not increase your total lifespan, it will increase your functional lifespan, giving you the ability to be active and productive for the entirety of your life.

Thus, bodybuilding – increasing your muscle mass – is essential to health-maintenance as you age, and one of the benefits of bodybuilding is an increased functional lifespan.

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4 4. Bodybuilding is best for reducing body fat and improving lipid metabolism

Some people claim that bodybuilding training has only cosmetic effects on your body composition, but no benefit to internal health. In fact, the benefits of bodybuilding include improved lipid and insulin levels.

A systematic review and meta-analysis of 66-population based studies found that bodybuilding-type resistance training – consisting of doing for each major muscle group 2-to-3 sets of 6-to-10 reps with a load at least 75% of maximum, using whole body and free-weight movements – was more effective than either endurance training alone or a combination of endurance training and resistance training for improving body composition (reducing fat and retaining muscle), reducing total cholesterol, LDL cholesterol, fasting insulin levels, and triglycerides.

bodybuilding

5 5.Bodybuilding may make you calmer, happier, healthier, and smarter.

The benefits of bodybuilding are not limited to physical improvements either. A number of studies have shown that the benefits of bodybuilding-style training include reduced stress, anxiety and depression, and improvements in general well-being, body image and self-esteem, while women of menstruating age report reduced premenstrual symptoms.

Another benefit of bodybuilding may be improved cognitive function. Adults with mild cognitive impairment who engaged in 6 months of bodybuilding-style resistance training significantly improved global cognitive function for at least 18 months (i.e. at least 12 months after the intervention).

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CONCLUSION

Weight training exercise, aerobic exercise and right nutrition have beneficial effects on mental sharpness and strong healthy mind. Work on your body, work on your mind and they will serve you better in years to come.

Weight training and aerobic exercise raise your self-esteem and sense of empowerment. Bodybuilding offers exercise which will make you stronger and more energetic.

The more energetic and stronger you feel, the greater is your confidence and self-esteem. With strong, healthy and positive confidence and self-esteem, you will be able to fight more everyday stress, anxiety and depression. You will be in control of your life, health mind and body.

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