Bodybuilding attracts many people, young and old, who want to build muscle, shape their silhouette, lose weight, join a group of practitioners: the reasons are many. It is a sport that can be practiced at home, without high costs to start, which makes it particularly accessible. When to start? Can there be a negative impact on the health of young people? Should we be on a diet? When is it reasonable to stop? Here is an overview of the best practices.
Bodybuilding: what is it for?
We see emerging more and more on the networks of many Fit Girls or other characters of the web who praise its merits. Bodybuilding, or muscle building, has become fashionable, far from the clichés of oiled bodybuilders. This enthusiasm is to be encouraged as bodybuilding, like all sports, allows you to anchor a healthy lifestyle in your habits.
To get started in bodybuilding, here are some tips to put into action. Bodybuilding is a sport that allows you to increase muscle mass. For this, the practitioner repeats sets of precise exercises with or without weighted accessories. Bodybuilding allows you to specifically work a muscle or group of muscles. It is a complete sport that leads to an increase in muscle mass, and therefore in the basic metabolism.
Therefore, the benefits gained during the session last and you will lose weight faster. It also improves his stamina and the strength of his joints, and if the session is cardio, it protects his cardiovascular system. Little practiced, however, this sport exposes you to various traumas such as sprains or tendinopathies.
When to start bodybuilding?
Kids can’t do real bodybuilding until they hit puberty. It is advisable for them not to perform repetition series of movements, nor to make them lift weights. Why ?
Not having finished their growth, strength training and muscle retraction can stop bone growth. In the worst case, they can develop osteochondrosis such as Osgood Schlatter’s disease or Sever’s disease, which are equivalent to microfractures in areas of bone growth. In fact, tendonitis does not exist in children and it is the bones that suffer from it from the beginning.
From 12-15 years old for girls and from 14-17 years old for boys, depending on their development, we can begin to consider bodybuilding. First it is important to give children a taste for sports, and it is also important to maintain the muscles, through fun exercises, in the open air, during baby gym classes, working on balance and posture, but not targeting the muscles or to muscle groups.
Some tips for getting started with bodybuilding
When we start in adolescence, we start slowly, without carrying weight, with only body weight and with short sessions. Don’t force yourself to avoid hurting yourself. As soon as your teen is in pain or her muscles are shaking, it’s time to stop.
To start, do a maximum of 3 sets of 15 reps, full body or half body to avoid injury. In all cases it is essential to have a supervisor who repositions the young athlete, who supervises and guides him.
The conditions for registration in the weight room
In France, to register in a weight room, you must be at least 16 years old. Some clubs require a medical certificate and parental authorization. You will therefore have to wait until the age of 16 to practice weight training independently.
Muscle building is ultimately beneficial at these ages globally for learning to take care of your body, behave properly and gain self-confidence. This sport also teaches self-discipline and self-improvement and, like all sports, strengthens concentration. A balanced and varied diet in parallel is essential, it is not about taking supplements or over-consuming proteins for aesthetic or performance purposes.
The good practice of bodybuilding
Once started, the ideal is to carry out at least 2-3 sessions a week, even short, to maintain muscle gains and continue the benefits over time. Bodybuilding isn’t always cardio, it’s important to add 1 to 2 cardio sessions per week for a full workout. Ideally, being supervised is a good way to control your movements in order to avoid injury. At home, a mirror will already be a good way to self-correct.
Whatever your age, it is important to stop at the slightest pain that persists for more than 3 days and consult in order not to aggravate an injury, even a slight one.
When to stop bodybuilding?
“The older you get, the more fragile you are, so there must be an age at which it is advisable to stop? ” The answer is no.
Continuing weight training and practicing it when you are a senior is also the best idea you can have for your retirement. A regular and reasoned practice (reducing loads, respecting the rest days), will maintain your health for many years. Being muscular will improve your balance and prevent you from falls and broken bones. You will be able to play better with your grandchildren and continue to be independent.
There are many municipalities that offer gymnastics classes for the elderly, it will also be an opportunity to maintain social contact. Keep in mind that strength training reverses sarcopenia, the natural loss of muscle mass associated with age, and will extend your life years.
It is never too late to start
Do you want to start when you have never practiced in your life? It is also possible. After your doctor’s approval, start slowly, once a week, after a serious warm-up then, after you’ve been exercising for a few weeks and it has gotten easier, increase intensity and endurance by about 10% per week. finally let yourself be carried away by the desire to start over.
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