Weight Lifting Tips

March 11, 2009 by  
Filed under Weight Lifting

Weight lifting is the best way to go when you want to build muscles. It involves lifting weights in several repetitions in order to induce muscle repair and growth. Aside from building muscles, weightlifting can also promote a faster metabolism. This is due to muscles requiring more calories as energy than fat.

Further, weight loss can be achieved with faster metabolism. It can also strengthen the bones, the process of which basically works like the strengthening of muscles. Muscular endurance is also developed as well as minimizing injuries when exerting.

Getting the most out of your weight lifting program simply means doing it right. Be sure to follow what’s in your program to build muscles safely. You can follow these few weight lifting techniques to make your routine more effective.

• Lift heavier weights - weight lifting exercises simply won’t work if you keep lifting the same weight, unless of course you’re just maintaining a size. Muscle building works on the principle that the body compensates for the additional load by gradually building muscles. So be sure to also gradually increase lifted weights until you get your desired size.

• Increase intensity – aside from increasing weight, you can also increase the repetitions and intensity of your weight lifting workouts to attain a steady increase in strength as well as endurance.

• Program around a goal – your weight lifting program must have a target and it must be designed around this target. If you want to go for strength, focus on lifting heavier weights. If endurance is your goal, go for more repetitions. If you want to simply lose weight, vary your exercise to target different muscles which will lessen build up that can increase weight.

Weight lifting, though, is not without its hazards. Unlike other forms of exercise where the body is pitted against itself weight lifting makes the body deal with an outside force that can suddenly seem to be too much to handle. Injuries such as strains, fractures and dislocations are very real in weight lifting. Always have safety in mind and do the necessary things to minimize risk as much as possible.

Here are a few weight lifting tips to make your exercise safer:

• Consult your doctor – have a physical check up to assess whether weight lifting poses no health threat to you. This is most advisable for those above 40 years of age. Weight lifting in the midst of a physical problem is counterproductive and dangerous.

• Warm up and stretch – this should be your pre-weightlifting routine. Stretch your joints to the range of motions that you’ll be using when you’re lifting. This prevents ligament and tendon problems which stems from a shocked joint. Warm ups are useful because it readies your muscles for a more strenuous exercise by supplying it with an increased amount of blood and nourishment.

• Breathe properly – never hold your breath while lifting. This will result to an increased blood pressure. Be sure to follow proper breathing procedures.

• Wear appropriate gear - weight lifting gloves can help you overcome slippery conditions experienced in bars. Further, weight lifting belts can prevent hernia and back problems. Gear up on these to further amplify safety.

Weight lifting is indeed an exercise that achieves result. However, you need to put your safety first when doing such because it is an exercise that needs extreme caution so as to avoid any fatal injury.