Weight Lifting
The aims of exercise for most people are to establish a fitter, stronger body. When using weights an individual can certainly achieve remarkable gains in body strength, however the risk of injury can be high, often due to poor technique or over enthusiasm, use the following pointers to help prevent injury to yourself.
- Warm up ideally aerobically with light rowing, skipping or jogging for 10 minutes, prior to the warm-up stretches, followed by the dynamic movements. Stay warm by wearing a sweatshirt when not lifting, and aim to reguarly stretch the muscles being used between sets, in order to keep maximal length of muscle fibres, and as such improve lifting ability.
- As soon as poor technique is used, the risk of injury increases, stop before this happens, signs are swinging of the weights or straining in the face, normally with your neck turned.
- Work the muscle smoothly and slowly, to isolate the muscle you are trying to work. Avoid rapid jerking movements, as this still enables the weight to be lifted by using momentum but involves other muscles as well.
- Concentrate on lowering the weight, slower than when you lifted it.
- Avoid dangerous or high-risk exercises, start with the basics, and develop good technique then progress slowly.
- Mimicking other peoples programs should be avoided, have a qualified trainer design the program for you.
- Make sure the weights are safe, collars are on tight or adjustment pins are in securely.
- The area in which you train needs to be safe, no weights or obstacles on the floor, plenty of head room, with a floor that is strong enough, just in case you drop the weight.
- Avoid both hyperventilation and holding of your breath, before and during lifting, unless you are an experienced lifter. Breathe continuously throughout the exercise, exhaling as you lift, and inhaling as you lower.
- Always wear training shoes with good grip.
- Avoid putting your body through any unnatural motion, such as excessive arching of the spine or lifting with a rounded spine.
- Keep the weights dry by using gloves, chalk or having a towel handy.
- Lifting weights away from your body, makes the exercise harder, take this in mind when choosing your weight.
- Aim to train with a partner, they can help you lift a weight off if there is a problem, and also check your technique.
Cool down again aerobically in order to get blood flow around your muscles before performing all of the cool-down stretches. During this stretching period you may feel sore in certain areas, so use other suitable stretches for the muscle area.