You are off the couch and into the gym on the treadmill now for
about 7 days. You have worked your way up to about 21 minutes on
the treadmill and even lost two pounds. Is it time to get on the
other machines? In this article read some do’s and don’ts of
weight training proper technique.
It sure looks easy enough as you watch some of the others in the
gym lifting weights and huffing and puffing, walking two steps
forward, and lifting the little hand held weights. Weight
training does look easy, but if you don’t take proper weight
training technique into account, you might end up injuring
yourself and doing more harm than good. Learn the right way and
the wrong way to lift weights.
You may never be a true bodybuilder or a professional athlete,
however, if you learn some proper weight lifting techniques, you
can improve your strength, increase your muscle tone, help
yourself lose fat and gain muscle mass. It sure would be nice to
improve bone density and help ward off osteoporosis as well. If
done correctly, weight training can give you all these benefits
and you won’t end up with injuries during the process.
Don’t think you can stand and watch others in the gym and learn
the proper techniques of weight training. Luckily I have not
done this myself. Actually, I kind of thought about it, but I
suppose it is better safe than sorry, so i will be consulting a
weight training specialist before I start any kind of weight
training program for myself.
Review below some of the common weight training injuries that
could occur if you lift weights improperly:
•Sprains
•Strains
•Tendonitis
•Fractures
•Dislocations
Over time, if you continue using the same improper weight
training technique chronic injuries could include:
•Rotator cuff damage
•Muscle overload
•Bone stress injuries
•Nerve damage
Even though most of these injuries are not life-threatening,
they can be painful and hinder your efforts to build strength
and muscle mass.
If you are just getting started consider working with some of
the following weight training specialists:
•Physical therapist
•Athletic trainers
•Fitness and exercise specialists who have been specifically
trained in weight-training techniques
All of the above weight training specialists can help you
practice proper technique. Even if you are not a novice and have
been using weights for awhile, it might be a good idea to
schedule time with a trainer so you can show the trainer your
technique and be sure it the right technique to be performing.
Review some of the following tips to keep you safe during your
weight training program:
•Check with your doctor. Especially if you are older than 40 and
inactive, check with your doctor before starting a weight
training program.
•Set goals
•Breathe properly. Your blood pressure can increase to dangerous
levels if you hold your breath during weight training. Exhale
during the lift and breathing normally during your weight
training exercise can prevent this. A weight training specialist
can show you exactly how this is done.
•Seek balance by working all your major muscles, which are the
abdominals, the legs, the chest, the back, shoulders and arms.
•Lift an appropriate amount of weight
•Don’t do too many sets of each exercise.
•Don’t rush
•Rest
•Be consistent: Three workouts per week will build muscles and
two workouts will maintain the strength you have gained.
•Wear shoes
•Store your weights properly.
Source: Mayo clinic
Disclaimer: This article is not meant to diagnose, treat or cure
any kind of a health problem. Always consult with your health
care provider about any kind of a health problem and especially
before beginning an exercise program.
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LET'S GET STARTED
about 7 days. You have worked your way up to about 21 minutes on
the treadmill and even lost two pounds. Is it time to get on the
other machines? In this article read some do’s and don’ts of
weight training proper technique.
It sure looks easy enough as you watch some of the others in the
gym lifting weights and huffing and puffing, walking two steps
forward, and lifting the little hand held weights. Weight
training does look easy, but if you don’t take proper weight
training technique into account, you might end up injuring
yourself and doing more harm than good. Learn the right way and
the wrong way to lift weights.
You may never be a true bodybuilder or a professional athlete,
however, if you learn some proper weight lifting techniques, you
can improve your strength, increase your muscle tone, help
yourself lose fat and gain muscle mass. It sure would be nice to
improve bone density and help ward off osteoporosis as well. If
done correctly, weight training can give you all these benefits
and you won’t end up with injuries during the process.
Don’t think you can stand and watch others in the gym and learn
the proper techniques of weight training. Luckily I have not
done this myself. Actually, I kind of thought about it, but I
suppose it is better safe than sorry, so i will be consulting a
weight training specialist before I start any kind of weight
training program for myself.
Review below some of the common weight training injuries that
could occur if you lift weights improperly:
•Sprains
•Strains
•Tendonitis
•Fractures
•Dislocations
Over time, if you continue using the same improper weight
training technique chronic injuries could include:
•Rotator cuff damage
•Muscle overload
•Bone stress injuries
•Nerve damage
Even though most of these injuries are not life-threatening,
they can be painful and hinder your efforts to build strength
and muscle mass.
If you are just getting started consider working with some of
the following weight training specialists:
•Physical therapist
•Athletic trainers
•Fitness and exercise specialists who have been specifically
trained in weight-training techniques
All of the above weight training specialists can help you
practice proper technique. Even if you are not a novice and have
been using weights for awhile, it might be a good idea to
schedule time with a trainer so you can show the trainer your
technique and be sure it the right technique to be performing.
Review some of the following tips to keep you safe during your
weight training program:
•Check with your doctor. Especially if you are older than 40 and
inactive, check with your doctor before starting a weight
training program.
•Set goals
•Breathe properly. Your blood pressure can increase to dangerous
levels if you hold your breath during weight training. Exhale
during the lift and breathing normally during your weight
training exercise can prevent this. A weight training specialist
can show you exactly how this is done.
•Seek balance by working all your major muscles, which are the
abdominals, the legs, the chest, the back, shoulders and arms.
•Lift an appropriate amount of weight
•Don’t do too many sets of each exercise.
•Don’t rush
•Rest
•Be consistent: Three workouts per week will build muscles and
two workouts will maintain the strength you have gained.
•Wear shoes
•Store your weights properly.
Source: Mayo clinic
Disclaimer: This article is not meant to diagnose, treat or cure
any kind of a health problem. Always consult with your health
care provider about any kind of a health problem and especially
before beginning an exercise program.
Open yourself up to a whole new way of embracing health! Our Nutrition Supplement Bundles offer amazing convenience, cost savings and a means to kickstart your wellness regimen.
This pack showcases all six of our incredible health-promoting products. Each carefully formulated supplement features ingredients selected for efficacy, potency ... even great flavor! Clean living has never been simpler.
Renew your commitment to a healthier, happier tomorrow by making health a habit with our full line-up of nutritional supplements today!
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- Minerals & Antioxidants, Cherry or Tropical Fruit Flavor
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- Multivitamin
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Keri’s passion is driven by the idea that excellent nutrition should be attainable for everyone. And, pairing with Life’s Abundance helps her further her mission of empowering the public to take charge of their wellness through nutrition.
That’s why Ms. Glassman wholeheartedly endorses these meticulously formulated products with hand-picked ingredients and no GMOs, gluten, dairy, grains or anything artificial to provide clean, healthy choices for those that are striving to lead more nutritious lives.
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