Weight lifting is perhaps the most common form of exercise for someone trying to build muscle. But is it the most effective? Gymnastics- body weight movements, is another powerful way to build muscle.
Bodybuilders, by the word itself, build muscle mass. Their usual aim is to enlarge and strengthen their muscle. Gymnasts on the other hand need strength and flexibility. They also need endurance.
Bodybuilding shortens your muscles and gymnasts do exercises to lengthen their muscles. Long muscles make you supple while short muscles make you rigid.
Gymnasts are among the strongest and most muscular athletes on the planet, yet their routine does not require them to spend any time doing weight lifting. That means zero bench presses and working with dumbbells. Surprisingly, gymnasts do not even want to build muscle. Their goal is to be achieve exceptional levels of strength, yet weigh little. This combination results in them being able to lift their body weight as comfortably as possible. Thus, their muscle is a side effect of the massive strength feats they complete.
This is because in the weight lifting world, the idea is to fatigue the muscle as much as possible, thinking that this will result in the muscle growing even larger. However, gymnasts adopt the opposite approach. As they train for several hours each day, they need to be at their peak at each session. This would not be possible if they fatigued their muscles and would then have to come into the next session with strained muscles.
What is Power building?
Power building is a regime of exercises designed to develop the muscles of a person and sculpt the body. The goal of bodybuilding is to show muscle mass and muscle size as symmetrical as possible in an artistic and aesthetic way. For this purpose the bodybuilder is required to train with exercise equipment and to practice other resistance exercises regularly and intensively.
The competitor's year is divided into two main periods. The period of continuous loading for nine months in which the trainee has to gain weight and build up muscles and the period of reshaping which lasts for three months and comes to an end on the day of the competition. A bodybuilder has to train for at least seven years in order to compete on the international level. He has to train hard, keep to a strict diet regime, have adequate sleep, use various supplements, and sometimes (or most of the times) even anabolic steroids.
What Happens To The Heart During Bodybuilding?
Bodybuilding increases and strengthens the heart muscle, but it does so at the expense of the volume of the four chambers in it which become smaller. The result is a high heart rate when at rest and a constant effort to the heart. Even a strong bodybuilder, whose heart has not got an aerobic capacity, can also die from a heart attack which normally would not affect anyone else.
Lactic acid accumulates in the muscle during effort. It causes pain and a burning sensation and leads to the failure of the exercise. What many do not know is that aerobic fitness prevents the accumulation of lactic acid. Therefore, endurance can increase their capacity for further training and adding on more weights.
Can bodybuilders do long distance running?
Long-distance running involves activation of red muscle fibers- aerobic. Bodybuilding necessitates the use of lots of white muscle fibers, and so as to be able to run long distances the bodybuilder must sacrifice muscle mass.
Why is it important to combine aerobic exercises together with bodybuilding?
The best way to gain muscle mass is to combine resistance training with aerobic exercises. In addition, if you are consuming enough calories, it will provide the necessary nutrients to the muscles.
When training intensively as is common practice in bodybuilding, it is important to keep to the correct load of the weights, to have adequate rest time and the right combination of aerobic exercises .If you do not adhere to this it can cause a rise in the level of the hormone cortisol that breaks down the blood and prevents an improvement in the muscle mass.
Weight lifting training that lasts for over an hour can cause a significant increase of cortisol in the blood. This may lead to an injury to the muscle mass. If the bodybuilder's heart rate is too high after aerobic exercise training, he will continue to lose muscle cells and thus reduce the effectiveness of the training. As long as a low-impact aerobic exercise is performed before beginning the bodybuilding training it should not affect the next workout. From here you learn, that aerobic exercise on a regular basis is important as weight training itself. Aerobic exercise certainly creates an optimal environment for building muscle.
As long as it is powered moderately, aerobic exercise is beneficial for most types of training. We need to combine the two types of effort, because firstly it is good for the heart and secondly also for the entire body.
In conclusion, it is important to have anaerobic exercise which shapes the body together with aerobics. If you are a bodybuilder, or would like to be, you should start with a few minutes of aerobics which will not significantly reduce the muscle mass, but will contribute a lot to the health of the heart and to the removal of lactic acid.
A short guide to bodybuilding
- Intervals between meals should be equal and one must have between 4 and 8 meals a day.
- Daily protein intake index is calculated so that each kilogram of body weight has to consume 1.5-2.5 grams of protein.
- After workout meal must contain protein and carbohydrates with a high glycemic index.
- Have complete rest on your free days and be sure to get adequate sleep at night.