Doing any physical activity is always better than doing nothing, but today I want to talk to those people who have already been engaged in physical activity for some time, be it walking, dance classes or even functional training classes. If you are part of this group, you probably already consider yourself a person committed to your training routine, and if you miss a day, it seems that your body already misses it. The question I ask is? Are you doing bodybuilding at least 3x a week?
All these activities, such as walking, running or functional training are great and everyone should do them at least 1 to 2 times a week to develop better conditioning and improve the general health of our body, but something I want to emphasize here is the importance that bodybuilding has on your body, and not just to make you more muscular, but for thousands of other benefits.
Comparing the benefits of lifting weights to aerobics is not a matter of one being inherently better than the other. Both weightlifting and aerobic exercises offer unique advantages, and the choice between the two depends on individual goals, preferences, and overall fitness objectives. Here are some points to consider:
1. Muscle Strength and Mass: Lifting weights is particularly effective for building muscle strength and increasing muscle mass. Resistance training stimulates muscle fiber recruitment and hypertrophy, leading to enhanced muscular strength and size. Aerobic exercises, on the other hand, focus more on cardiovascular endurance and calorie burning rather than muscle growth.
If you have more strength, you will have more independence in daily activities and less risk of suffering an injury for lack of strength in some specifics areas on your body, which is the cause of many injuries.
2. Metabolic Benefits: While both weightlifting and aerobic exercises contribute to overall metabolic health, weightlifting has a more significant impact on increasing basal metabolic rate (BMR) in the long term. As lean muscle mass increases, the body requires more energy at rest to maintain and repair muscle tissue, leading to increased calorie expenditure even outside of exercise sessions.
The more muscle mass you have, the more your body will burn calories, the more efficient it will be at burning fat.
3. Body Composition: Weightlifting plays a crucial role in body composition by promoting lean muscle development and reducing body fat percentage. Increased muscle mass contributes to a more toned and defined physique, while also improving metabolic function and insulin sensitivity. Aerobic exercises primarily focus on burning calories during the activity, aiding in weight loss but with less direct impact on muscle development.
Here is one of the big differences between aerobics and gym training. When you do resistance exercises, with some extra resistance, weights, dumbbells, plates, bars or even your body weight, you will have a change in body composition, making your muscle grow more. What exercises like running, walking and other classes do not do, you develop your conditioning, but the specific work to increase muscle mass you will only have in the weight room. So, it’s always good to plan both smartly so that you can get the maximum benefits from both stimuli.
4. Bone Density: Weightlifting has been shown to have a positive effect on bone health. The mechanical stress applied to bones during resistance training stimulates bone remodeling and increases bone density, reducing the risk of osteoporosis and fractures. Aerobic exercises can help maintain bone health to some extent but have less impact on bone density.
A lot of people don’t know this, but lifting weights in the gym is great for increasing bone density. Older people can benefit a lot from the practice by developing more strength and autonomy with the exercises.
5. Functional Strength: Weightlifting exercises often involve compound movements that engage multiple muscle groups and promote functional strength. This can translate into improved performance in daily activities, sports, and overall physical functionality. Aerobic exercises primarily target cardiovascular endurance and may not provide the same level of functional strength development.
6. Variety and Enjoyment: Preferences for certain types of exercises vary among individuals. Some may find weightlifting more enjoyable due to the variety of exercises, the ability to track progress through increasing weights, and the sense of accomplishment from reaching strength goals. Others may prefer the rhythmic and endurance-focused nature of aerobic exercises, such as running, swimming, or cycling.
For this you can have a skilled trainer to plan the best training program for you according to your needs. When a person follows a plan, the results appear faster than when a person goes to the gym to do random exercises.
It’s important to note that a well-rounded fitness routine often incorporates elements of both weightlifting and aerobic exercises, along with other forms of physical activity, to achieve overall health and fitness goals. A balanced approach that combines strength training, cardiovascular exercises, flexibility work, and other activities can provide comprehensive benefits for physical fitness, body composition, and overall well-being.
Delano Pinheiro 