How to Properly Lift Weights
April 7, 2009
Weight training is a great way to lose weight and build lean muscle mass. It is important when weight lifting that you do it correctly so as to avoid any injuries. Your movements should be slow and controlled. When your body becomes tired from weight training, it is natural for your body to call on additional muscle groups to complete an exercise. What tends to happen is that weaker muscle groups are used and they cannot handle the weight. As a result, you can injure those muscles. To avoid injury, focus on your movements and the muscles you are using and take advantage of a spotter to help you through your exercises.
As soon as you feel pain or pulling in a muscle you should stop the exercise. Some pulling and pain is good because it means that you are working the targeted muscles. But if you are feeling pain in muscles that should not be used, stop the exercise. For optimum results, keep your weight training sessions brief and intense. Some people use the adage, “no pain, no gain” to help them through their workouts. If you follow this adage, do not neglect any pains that you are feeling.
As you progress through your weight training routine you will feel a burning sensation in the muscles you are using. Most people thought this was due to a buildup of lactic acid but it is not. The burning sensation happens because the muscles swell as a result of increased blood flow. When people say that they have muscle fatigue, it is because both their muscle fibers and their brain are feeling the fatigue. Muscle fatigue is common amongst athletes.
It is important to remember that when you are weight training to go slow. If you are new to weight training or are a regular weight lifter, start your repetitions on low weights. Many newcomers to weight training jump right into the heavy weights and high repetitions and as a result, they risk injury.
This is because the primary muscles are stronger than the stabilizing muscles. That is why it is recommended to go slow and ease into your routine. This way you can build up your muscle strength and avoid injuries and muscle soreness. Before you even begin a weight training session, warm up for twenty minutes prior with aerobic exercises. Also, remember to stretch after each exercise. Hold each stretch for about four seconds to avoid muscle spasms. Stretching before and after a weight training workout will protect your muscles from being damaged and will keep your body safe.
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