Safe Training for Fitness and Bodybuilding in the Health club or Working Out at Home
One of the most important aspects of your fitness or bodybuilding program- regardless of your level of training or the type of training that you perform- weightlifting safety. Whether you’re a fitness enthusiast, bodybuilder or power lifter, or just looking to increase your sports performance- safety should be the foundation of your training program.
These particular weight training safety pointers apply regardless if you workout effectively at home, a health and fitness gym, a high school weightlifting area, or in the bowels of a bodybuilding gymnasium. Just before you pick up that barbell or perhaps a dumbbell, or alternatively park your body upon that next piece of workout equipment- you ought to familiarize yourself with the essential safety aspects connected to weight training.
With the fitness world constantly changing and evolving, and athletes continually fine tuning their training program- the one thing that should always remain constant is safety. We don’t don’t just mean for yourself, but for others working out around you. Follow these basic guidelines for lifting weights, training safer and reducing the risk of injury to you or others training with or around you.
WORKOUT SPACE AND MACHINES
– Make sure the equipment you use is in good working condition.
– Use proper lifting techniques when moving weights around the room, and always be aware of other athletes around you so you don’t interfere with their safety needs or cause them injury.
– Make sure pins are secured in the piece of workout equipment prior to each lift, and also safety rungs or catches are in location and properly positioned to work should you lose command of the load(s).
– Be sure that there are no obstructions in the weight-lifting space.
– Wear suitable shoes to assure support, steadiness and good grip throughout the entire performance of each and every exercise, along with safeguards for your toes and feet.
YOURSELF AND/OR YOUR TRAINING PARTNER
– Most people should wait until they are at least 14 years old before trying the major lifts, such as squats, dead lift, and bench press. At 14, most athlete’s bodies are mature enough for these compound exercises. The major lifts are likely to cause injury if you lift heavy weights without proper technique and the help of spotters, especially if your muscles are not mature enough to properly recover from previous sessions.
– Find a mentor who can help you learn how to do the exercises correctly. Good technique is one of the most important ways to avoid injury. A high school coach or athletic trainer can help you. If a college is located in your town, the strength coach for the varsity athletic teams may be able to give you advice or recommend another instructor. Books, DVD’s and videos can help, but nothing beats personal instruction from a properly accredited mentor.
– Warm up and also cool down for every training session. Your warm up procedure prior to weight lifting should include stretching routines, a little light calisthenics and/or aerobic exercises to warm up your muscles with adequate blood flow. When you begin each weightlifting exercise, use small amounts of weight to start with after which you’ll improve to heavier weights. Mild stretching and extra cardiovascular work are also important during your cool down to purge your muscles of waste byproducts accumulated in the course of your demanding exercise routine.
– Before performing an exercise, be sure of proper technique. Your success in training depends to a large extent upon the proper technique of the exercise movements. If you are performing an exercise for the first time- use a light amount of weight and focus on your form and technique first, before using heavy amounts of weight.
– Use additional safety products like: safety gloves, lifting belts with regard to heavy lifting, wrist/bar straps to aid with grip, and even joint wraps or braces intended for fragile or recuperating joints- usually small of the back, elbows, knees wrists or ankles.
– Do not lift substantial weight loads without spotters, safety racks or Smith-type machines that can manage or isolate the load in the event you should suffer a loss of control or possibly endure a personal injury during the range of motion.
– Do not move more than you know you can lift safely as this could injuries to one self or others around you in case you might suffer a loss of mastery of the weight(s).
WORKOUT EXECUTION AND PERFORMANCE
– Make sure you assume proper weightlifting form. When ever moving free weights from the floor, make certain that your feet are in close proximity to the exercise bar, the hips lowered down in a squat form, the head is up, and also the back is in a straight line. Make sure you lift aided by the legs and never the lower back.
– When engaging in resistance exercise routines, you should always control the actions involving the weight in all levels of the lift. What this means is keeping control of the movements while working along with gravity in addition to against gravity.
– Use as much resistance as possible without sacrificing the right technique. Your technique is actually of great value in any workout being implemented in order to effectively work the exact target muscles, and advance towards heavier weight resistance.
– Never “cheat” with regards to your technique just to exercise with heavier weight loads than you are able to correctly and safely manage as this might lead to personal injury or negate the emphasis on that muscle group by recruiting various other non-targeted muscles to help assist in moving the weight.
– Adopt a proper progression of weight advancement when it comes to each individual exercise. Refrain from the temptation to determine exactly how much you are able to lift. Whenever too much focus lies on the actual amount of weight being used, the end result is nearly always a decrease in form and quality technique, and then as a result- safety.
– Free weight should not be moved on the rebound, or “bounced” off of your body. Remain in command and lift through the full range of motion. The resistance must be controlled plus moved smoothly and slowly which includes a distinct pause and muscle contract during the work end of all motions, and also towards the end or start position.
– Don’t breathe in and out rapidly or hold your breath when you lift heavy weight loads. You may faint in addition to relinquish management of the weight loads. Breathe out slow and controlled whenever you execute the lift.
– Concentrate on your exercises when performing them and the specific muscles you’re working. Do not carry on a conversation at the same time. Do not simply “go through the motions”- you MUST maintain focus on safety while performing the exercise movement.
Fitness in addition to weight lifting are not only good for one’s body, but for ones everyday living. Finding yourself in top notch physical health could not only make it possible to extend your life- it could actually help to make every day life more fulfilling and productive. Our staff members only wish you all the success in the fitness goals you set for your own benefit, and all of the advantages of not merely the objectives themselves- but the benefits along the path to some of those goals at the same time.
PLEASE NOTE: Weight lifting can cause serious injuries or perhaps loss of life to oneself and even people exercising close to you. You should invariably seek advice from your physician to get approval before starting up any sort of exercise program.
Michael Gajor, writer and trainer for 10BuckFitness with 25 years of experience. If your workout routine is giving you the same old disappointing results- visit 10BuckFitness for their workout program downloads- right to your computer. They have re-invented the fitness world with these workouts for fitness, Sports Performance, and bodybuilding.