Weight lifters should bear in mind that weight training should be done in moderation to truly achieve its health benefits. People who want to lift weight should not increase the weight until they can easily complete the eighth repetition of an exercise routine. For a complete workout routine, cardiovascular exercises like running, brisk walking, or swimming should be done after weight training or on days where one does not have to lift weights.
Some tips on proper weight training include the following:
Do warm-up exercises. Repetitive, slow, and gentle movement such as walking for a few minutes or slowly going through the motions of a couple of the weight-training exercises, minus the weights. This may help circulate blood to your muscles and reduce the risk of an injury.
Stretch your muscles. After you have completed all the exercises in the sequence, gently stretch all of the muscles you have just worked on.
Perform each exercise slowly 8-10 times. A slow repetition means taking about 3 seconds to lift the weight, 1 second to rest, then 3 seconds to lower the weight.
Take a deep breath in, then breathe out slowly as you lift the weight; breathe in as you lower the weight. Do not hold your breath while lowering the weight or lifting.
Pain should not be felt. You should need to exert strong effort when lifting the weights in these exercises, but remember to stay within a range of movement that does not cause you pain. Pain during exercise may be an indication that there is something wrong with one’s exercise routine.
Rest. Do resistance or weight training exercises three times a week. A non-weight training day between weight training days should be done to give the muscles ample time to rest and recover.
Injury during weight training is inevitable. Some of the precautions that can be done when one encounters an injury is taking a rest from weight lifting and undergoing physical therapy. Tramadol, a synthetic pain reliever may be taken to relieve the pain and discomfort that can be experienced with injuries.
A slow repetition means taking about 3 seconds to lift the weight, 1 second to rest, then 3 seconds to lower the weight. Take a deep breath in, then breathe out slowly as you lift the weight; breathe in as you lower the weight.
Weight lifters should bear in mind that weight training should be done in moderation to truly achieve its health benefits. People who want to lift weight should not increase the weight until they can easily complete the eighth repetition of an exercise routine. For a complete workout routine, cardiovascular exercises like running, brisk walking, or swimming should be done after weight training or on days where one does not have to lift weights.
Before engaging in fitness programs like weight training, individuals who want to improve their health are encouraged to seek the advice of doctors and other health specialists. Engaging in weight training exercises not approved by health professionals may do more harm than good. Understanding proper weight training may lead to improved overall health and well-being.
