Seven Tips for Safe Weight Training
You can boost your heart, muscles, endurance and metabolism, and enjoy a sense of well-being, with regular resistance training. It doesn’t have to be a pain to gain.
To make sure an injury doesn’t derail your fitness plans, these tips should help you:
DO: Stretch immediately following an aerobic activity while muscles are still warm and pliable, which will increase flexibility and prevent injury.
DON’T: Lift more than your muscles can handle. Gradual, progressive weight resistance is much more safe and effective.
DO: Warm up prior to lifting weights. Your muscles need time to adjust to the exercise. 5 minutes is a minimum. Walk on a treadmill, ride a bike etc.
DON’T: Exercise too intensely. Injuries occur when people do too much, too hard.
DO: Cool down. Take a few minutes to lower your heart rate after exercise, even resistance training. Walk in place or stretch. Stretching is the best cool down plus you’ll improve your flexibility and range of motion in your joints.
DON’T: Jerk the weights when lifting. If you have to jerk the weight to lift it, strains and sprains can result.
DO: Alter your training. Switch back and forth between long, single sets and short, multiple sets of resistance training to best stimulate the muscles.
source: nubella news
(by Marcela Vanharova)
2 Comments »
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I don’t think the cool down is essential
Comment left on March 31, 2007 @ 4:18 pm
Well, if you are young and healthy you can say that it is not essential but recommended. You can built a lactic acid in your muscles if you’ll sit down immediately after intense workout.
It is really essential for people with any cardio-vascular problem.
I think that the best “cool down” is a stretching. You’ll improbe range of motion in your joints and become more flexible.
Comment left on April 2, 2007 @ 3:49 pm