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8 Tips to Safe Weight Lifting
 

8 Tips to Safe Weight Lifting

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More useful information on how to lift weights can be found at http://mikeseroveyonhealth.com/history-weight-lifting/

More useful information on how to lift weights can be found at http://mikeseroveyonhealth.com/history-weight-lifting/

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    8 Tips to Safe Weight Lifting 8 Tips to Safe Weight Lifting Document Transcript

    • ==== ====More information on weight lifting can be found at:http://mikeseroveyonhealth.com/history-weight-lifting/==== ====When first beginning weight training, you may find a bit of post workout soreness, which is okay;and chances are, youll also feel some tightness or achiness 24 to 48 hours after your workout.(This is often termed as Delayed Onset Muscle Soreness). The following tips are a guideline tohelp minimise your soreness.1. Warm up before you lift: This may sound like common sense, but you need to warm up evenbefore you lift a 1kg dumbbell. Your warm-up increases the temperature of your muscles, makingthem more pliable and less susceptible to injury. A good warm up should take around 5 to 10minutes, depending on weight size, and can consist of walking, jogging or even stair climbing, withsome added arm movements to get your arms ready for weight training. Alternatively, you can optto use the rower, cross trainer with arm handles that exercises and warms up your whole body.2. Start with an easy set: When you start your first set, start by performing 8 to 10 repetitions witha very light weight first, as a warm up and then gradually increase your weights. This will also helpyour muscles get used to the increase in weight.3. Lighten up: By choosing a heavy weight too soon, you may lose control of the weight and drop iton yourself or someone else. It can also cause you to strain or tear your muscles resulting inserious injury.4. Slow down the speed: Lifting weights too quickly can be a fast way to self injury. Take your timeto lift each weight slowly. So take at least two seconds to lift a weight and two seconds to lower it.If you are causing any banging or clanging, then slow down even more.5. Dont hold your breath: When you are lifting weights, your blood pressure tends to rise, whichnormally isnt too much of a problem. If you on the other hand, tend to hold your breath while liftinga weight, you may cause your blood pressure to rise even more, and then when it suddenly comescrashing down, you may find yourself passing out. If you suffer from a heart condition, this couldput your health in serious jeopardy.6. User the proper form: When lifting heavy weight, it may be a good idea to have someone checkyour form, to make sure you are not over extending your back or cocking your wrist the wrongway, as this can also lead to injury and unnecessary soreness.7. Cool down after weights: When youve completed a fairly fast paced weight workout, include afive minute of slow aerobic exercise. The aerobic cool down will help give your pulse, bloodpressure and breathing a chance to slow down. If youve been lifting weights at a slower pace,with plenty of rest in between sets, then a few minutes of stretching at the end with suffice as acool down.
    • 8. Rest a muscle for at least 48 hours: When you are concentrating on weight lifting on certainmuscles, you dont want to exercise the same muscles two days in a row. When you lift weights,you tear apart your muscle cells and they need at least a day to repair themselves, helping themto become stronger. When this rule is ignored, weight lifting may make you weaker rather thanstronger. Your muscles may also be too tired to lift weights at their peak operating level.If you are looking for an electronic air purifier, or would like to know a little bit more aboutelectronic air purifiers, then check out this website at [http://www.electronicairpurifiersite.com]which offers information and suppliers regarding a electronic air purifier[http://www.electronicairpurifiersite.com].Article Source:http://EzineArticles.com/?expert=Kelly_Anne_Harris==== ====More information on weight lifting can be found at:http://mikeseroveyonhealth.com/history-weight-lifting/==== ====