Natural bodybuilding can be an exhilarating and satisfying sport. Changing the physique and strength of your body is an amazing feat. The changes you make to your body can produce both beneficial and harmful long-term effects. Your muscles and bones can benefit and these gains can stay with you into old age. However, with long-term bodybuilding you risk suffering from overuse injuries and you may be putting your cardiac health at risk.
Muscle Mass
Long-term bodybuilding changes your body composition. As you resistance train, your body morphs into a leaner machine, with a larger amount of skeletal muscle tissue and less fat. Not only is this a positive adaptation for your short-term health, but it can also help as you age. With age comes a loss of muscle mass and strength attributed to sarcopenia, the natural and normal decline in muscle with age. According to the book "Physical Dimensions of Aging" by Waneen Spiriduso, muscular decline begins at age 50 with a loss of 1 to 1.5 percent per year. After age 70, this increases to a 3 percent loss per year. If you begin the aging process with a larger amount of muscle mass, sarcopenia may have less of a negative impact on your life. Maintaining muscle mass and strength can help you living independently and increase your quality of life into your last decade of life.
Bones
Better bone mineral density is another long-term positive effect of natural bodybuilding. Resistance training initiates a stimulus that signals your body to increase the density of your bone. By putting strain on your bones, your body adapts by making your bones stronger. With age comes a decline in bone strength, especially for women, that can become a disease known as 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. This lessens your risk of osteoporosis. In addition, those that continue to exercise throughout the aging process can expect to see an even greater reduction, or even reversal of bone loss.
Overuse Injuries
A negative of bodybuilding can be the development of overuse injuries. Bodybuilding puts a great strain on the joints, especially when you are lifting enough to induce hypertrophy. To reduce the likelihood of an overuse injury, follow healthy and safe training procedures. You can do this by using proper form for each lift and using the appropriate weight. You can also cut down on injury with proper training techniques, such as splitting your routine, so you don't overwork your muscles.
Heart Health
Natural bodybuilding can be a risk to your cardiac health, because of the intensity of the sport. According to a study published in "Cardiology" in 2006, lifting more than half your body weight could put your heart in jeopardy. The study connects heavy lifting to the risk of tearing your aorta, the large valve through which your blood exits the heart. In the findings, 10 out of 31 individuals that 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. In addition, consider adding some cardio to your program. Aerobic exercise, like running or biking, can help strengthen your heart and protect it against problems associated with bodybuilding.
References
- Physical Dimensions of Aging; Waneen W. Spiriduso, et al.
- Essentials of Strength and Conditioning; Thomas R. Baechle and Roger W. Earle
- MayoClinic.com: Overuse Injury: How To Prevent Training Injuries
- Discover Magazine: Weightlifting Death Risk
- Motivated Bodybuilding: Do Bodybuilders Have a Healthy Heart?
