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Posted on October 22, 2009 by Aaron McCloud | Posted under Exercise
Getting the Most Out of Strength Training
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Many people become seriously injured lifting weights simply because they do not realize the importance of good technique. These injuries could easily be avoided using correct lifting positions and execution. The following guidelines give you some strength training methods that are simple to follow but often overlooked by those who have their "macho" gear in overdrive. Getting the most out of your strength training can only be accomplished when you avoid those unnecessary injuries. Remember, playing it safe in the gym really does pay off. You are able to train better and "push that envelope" even further when you make "technique and safety” two of your top priorities. 1. First: ‘No pain, no gain’ is a great motto until you push it too far. Using proper training techniques will spare you a lot of anger, pain and disappointment. Targeting the muscles you want to strengthen and concentrating on specific areas keeps you on track - and when you see the results, it’s definitely worth a little self-control! For instance, if you want to increase arm strength, focus on the bench press or other lifts that target the whole arm. There are no stupid questions! So don't be afraid to ask someone you trust or respect for more information & the Internet is also a great source for learning about proper lifting techniques. Just make sure that you know what you are doing before you try it. 2. If you can't lift correctly, don't lift at all! When you start getting tired, stop! Lifting incorrectly greatly increase your chances of pulling muscles and tearing ligaments and tendons. If you find yourself slouching as you lift, or twisting and using your whole body to get that one… last… lift…, it's time to stop and take break. Period. 3. Showing off is the quickest way to the hospital. Don't overdo it, you may think the grunts and groans of the gym make you look strong, but one wrong move can take you from looking cool to looking like a fool. 4. Get it right or leave it alone. If you don't know what you are doing, steer clear of those lifts. It only takes a few minutes to Google or YouTube the right way to lift and exercise properly, which could save you from a lifetime of pain. Books such as Strength Training Anatomy and Starting Strength cover countless lifts and how to carry them out. 5. Listen to your body! It may sound cliche', but it's so true. The more experience you get weight training, the more in tune you become with the difference between good and bad pain. You can work through fatigue, but if you sprain or strain muscles, you'll learn quickly when it's time to go and when to say no. 6. As far as preventive measures go, stretching is the best way to prevent long term injury. It doesn't have to be an hour stretch session, but a little goes a long way and maximizes the amount of muscle that gets worked. A more relaxed, limber body will be protected from unnecessary strains. Overall, slow improvements are what you should strive for. Increase weight slowly and work consistently on posture and technique. Ask questions, get answers, and listen to your body. Following these simple, common-sense rules, will keep you safe and strong for years to come. About The Author: For more of Aaron McCloud’s fitness tips and advice, visit his site at www.complete-strength-training.com. |
Tags: STRENGTH TRAINING, WEIGHT LIFTING, STRONG
