Weight training: tips and prohibitions of the correct training methods
You don't have to be a bodybuilder or a professional athlete to benefit from the benefits of weight training. When practiced the right way, weight training can help you lose fat, increase strength and muscle strength, and improve bone density. If you do it incorrectly, weight training will not give you any benefits and may even cause injury.
Check the integrity of the training method
You may learn weight training techniques by watching friends or others at the gym, but sometimes what you don't see is safe. Incorrect weight training techniques can lead to sprains, strains, fractures, and other painful injuries that can derail your weight training effort.
If you're a newbie, work with an experienced weight training specialist - a physical therapist, athletic trainer, or another fitness professional who is familiar with proper weight training techniques. If you've been using weights for a while, consider making time with your trainer to adjust your training style and see any changes that might need to be made.
Weight training tips
When doing weight training, follow these tips:
Lift the weight an appropriate amount. Start with a weight that you can lift easily 12 to 15 times.
For most people, one set of 12 repetitions at the appropriate weight can build strength as efficiently and can be as effective as three sets of the same training. As you get stronger, gradually increase the weight.
Follow the proper form of training. Learn to do all the exercises the right way. When lifting weights, move with the maximum range of motion of the joints. The better the form of training, the better the results, and the less likely you will suffer an injury. If you are unable to train well, reduce the weight or the number of repetitions. Remember, proper form is all about including picking up weights and replacing them on weight racks.
If you're not sure if you're doing an exercise the right way, consult a personal trainer or fitness professional for help.
- Breathing. You may be tempted to hold your breath while lifting weights. Avoid holding your breath. Instead, exhale as you lift the weight and breathe in as you lower it.
- Take care of the balance. Make sure you train all of your major muscles - including your abdomen, thighs, legs, chest, back, shoulders and arms. Strengthen the opposite muscles in a balanced way, such as the front and back arm muscles.
- Include weight training in your fitness routine at least twice a week. The Department of Health and Human Services recommends including strength training for all major muscle groups in your fitness routine at least twice a week.
- Comforts. Avoid training the same muscles for two consecutive days. You can train all the major muscle groups in the body in one session two or three times a week, or schedule daily sessions for specific muscle groups. For example, setting Monday to train the arms and shoulders and Tuesday to train the legs, and so on.
Weight training prohibitions
Follow these tips to avoid common mistakes when doing weight training:
- Do not neglect the warm-up exercises. Cold muscles are more likely to be injured than warm muscles. Before lifting weights, warm up with a brisk five to 10-minute walk or other aerobic activity.
- Do not hurry. Move the weight in a slow and controlled manner. Moving slowly helps you focus on the muscles you want to train and avoid relying on momentum to lift the weight. Then rest for about one minute between each exercise.
- Avoid stressing yourself. For most people, completing one set of exercises until fatigue is usually enough. Additional sets may take more time and cause injury due to fatigue. However, the number of sets you do may vary depending on your fitness goals.
- Don't ignore the pain. If an exercise causes pain, stop. Try to exercise again in a few days, or with lower weights.
- Don't forget to wear athletic shoes. Shoes that protect your feet and assist you with good traction can prevent slipping or injury to your feet while lifting weights.
Remember, the more you focus on proper weight training techniques, the more benefits you will reap from a weight training program.