Weight Training and proper Technique
Ultimate Results Trainers understand the importance of proper Weight Training Techniques.
Weight training looks easy. But for best results, proper technique is essential.
You don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. But if done incorrectly, weight training won't give you these benefits — and may even lead to injury.
Why is proper weight training technique so important?
You might learn weight training techniques by watching friends or others in the gym.
But sometimes what you see isn't safe. Incorrect weight training technique can lead to
sprains, strains, fractures and other painful injuries that may hamper your weight
training efforts.
If you're just getting started, work with a knowledgeable Certified Personal Trainer
a physical therapist or other fitness specialist who's familiar with proper weight
training technique.
If you've been using weights for a while, consider scheduling time with a trainer
to demonstrate your technique and identify any changes you may need to make.
What are weight training do's and don'ts?
Here are some simple do's and don'ts to help you maximize your weight training
program — and reduce the risk of injury.
Proper training form gives you better results.
Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 repetitions with the proper weight can build strength just as efficiently as can three sets of the same exercise. As you get stronger, gradually increase the amount of weight.
Use proper form. Learn to do each exercise correctly. The better your form, the better your results — and the less likely you are to hurt yourself. If you're unable to maintain good form, decrease the weight or the number of repetitions. If you're not sure whether you're doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help.
Breathe. You might be tempted to hold your breath while you're lifting weights. Don't. Holding your breath can lead to dangerous increases in blood pressure. Instead, breathe out as you lift the weight and breathe in as you lower the weight.
Seek balance. Work all of your major muscles — abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the front of the shoulder and the back of the shoulder.
Rest. Avoid exercising the same muscles two days in a row. You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.
Source: mayoclinic.com
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