Natural Bodybuilding

Natural Bodybuilding:

Natural bodybuilding, in which you change your physique and strength through frequent exercise, can be an exhilarating and satisfying sport.

Changes you make to your body can produce beneficial and harmful long-term effects. Your muscles and bones can benefit and these gains can stay with you into old age.

With long-term bodybuilding, you risk developing overuse injuries and can even put your cardiac health at risk.

Body Builders Running:

Aerobics work is important for bodybuilders, whether you are serious or simply like to pump iron in the gym because it feels good.

Building muscle does no good is it's covered by fat and it often is, and aerobic work is important for burning calories, and fat. Unfortunately most bodybuilders don't really enjoy aerobics, but here are some options.

One option is simply doing aerobic work you enjoy. For example I like biking and my friend Phil loves playing pickup basketball games in the park.

Problem with this approach, is not only is it seasonal in some places, but it takes time. It takes me at least an hour to get a good bike ride in, usually a couple of hours.

Similarly basketball and other "unofficial" aerobic activities take time. Running on the other hand gives you a big aerobic effect in a small amount of time.

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Increased bone mineral density is another long-term positive effect of natural bodybuilding. Resistance training initiates a stimulus that signals your body to increase your bone density.

By putting strain on your bones, your body adapts by making your bones stronger. Aging leads to a decline in bone strength, especially for women that can develop into osteoporosis.

When your bones lose strength, they become brittle and are susceptible to fracture. Bodybuilding can increase your bone density enough to reduce the amount of bone loss with aging.

Doing so lessens your risk of osteoporosis. In addition, those who continue to exercise throughout the aging process can expect to see an even greater reduction, or even reversal, of bone loss.

Injuries:

A negative aspect of bodybuilding is often the development of overuse injuries. Bodybuilding puts a significant strain on the joints, especially when you lift enough to induce hypertrophy.

To reduce the likelihood of an overuse injury, follow healthy and safe training procedures by using proper form for each lift. You can also cut down on injury with proper training techniques, such as splitting your routine, so you don't overwork your muscles.

Heart:

Natural bodybuilding can be a risk to your cardiac health, because of the intensity of the sport.

Connects heavy lifting to the risk of tearing your aorta, the large valve through which blood exits the heart. In the findings, 10 out of 31 individuals who experienced a torn aorta from heavy lifting died.

Researchers suggest a screening test before any heavy lifting. Get medical clearance from your doctor if you plan on participating in a long-term bodybuilding exercise program.

Consider adding some cardio to your program. Aerobic exercise, such as running or biking, can help strengthen your heart and protect it against the problems associated with bodybuilding.

One of the enduring myths of fitness is that you can’t mix running and body building. The assumption underlying this myth is that the more you run, the more difficult it is to add bulk muscle mass, and likewise, the more bulk you add, the more difficult it becomes to run.

There are types of running that complement body building quite well and assist with the cutting phase in a safe and effective manner.

Run:

Successfully develop the muscle mass necessary for body building, avoid long-distance endurance running. Explosive running, such as sprints and shuttle runs, recruit fast-twitch muscles throughout the body and the short bursts of activity don’t burn away muscle mass.

Sprint work is form of strength training. It helps you develop muscles that don’t typically activate during traditional weightlifting exercises. It also provides effective cardiovascular impact, improving your overall level of fitness.

Potential:

When you incorporate high-intensity sprint training into an already-intense weight-training program, you run an increased risk of injuries and the onset of fatigue from overtraining.

It’s crucial to add your sprint training component slowly and methodically.

Avoid doing any sprint work on weight-training days, which could inhibit muscle tissue regeneration.

During the cutting phase, carefully monitor your caloric intake versus how many calories you’re expending during your sprint work.

Adjust the caloric intake for your cutting diet upward to accommodate the increased demands of the running component of your regimen.

Running however not low impact is. You need to limit your running time and running days, especially if hitting it hard in the gym.

Usually run two to three times a week for twenty to sixty minutes maximum, with the occasional longer run every few weeks.

Average run is probably 30 minutes. I also don't run year round, taking months off at a time in favor of other aerobic activities.

You'll need to find what works best for you too in terms of your leg workouts. I don't mind running immediately after my leg workout occasionally, but never the next day.

Many people however don't find that running works well for two days after a leg workout.

Running is a fast and intense way to add aerobic work. It is time efficient. It's also not low impact so don't overdo it. You might not like aerobic work; I never did, but have come to enjoy the occasional run, especially outside.