Even the most professional weight trainers with years of experience can get injured when working out, which is why it is so crucial to always keep the following safety tips in the forefront of your mind while you are weight training. With zero instances of injury, you will find that you reach your goal of getting a fit body much faster.
The following are the most common tips that you need to ensure that you stay safe whilst training:
1.Stretch and warm up
There are warm up suggestions in the previous chapter and you need to follow these every time you train with no exceptions. Warm up exercises are designed specifically to minimize injuries, which can be fairly common in weight training particularly amongst overzealous beginners! It is important to remember that you do not want to put too much strain on your muscles during your first few days, as this will simply result in delays in your training because you will then have to rest and repair injuries.
2.Study the machinery
Even if you have worked out in a gym for years, chances are that you are not familiar with every single machine that they have available. When you are weight training, you will find yourself using machines that you would have never considered for weight loss in the past. Due to this, it is important to study any new equipment completely and watch how others use them before you begin. Consider asking the gym instructor for proper use to ensure that you sustain no damage or injury when you use something new. Remember that weight training equipment is heavy and one slip could be potentially disastrous.
3.Think about your form
During the first week, your concentration should be specifically on your form rather than on the speed or number of sets you can make. You should go as slow as you feel you need to and make sure that you are situated near a mirror, if available, so that you will be able to see any problems and correct them immediately. Bad form will not only cause injury but it will also make the exercise completely inefficient as you will not be targeting the right muscles properly. It is a good idea to have a gym instructor or personal trainer on hand to correct your form; however, if this is not an option, then check out exercise tutorials on trusted websites before trying a new exercise.
4.Make sure you rest
Workout schedules for beginners are specifically designed so that they can have a rest day after a full body workout. This is really important as your muscles will need time to recover from the strain that you have put them under. Muscle mass typically increases because with every small movement you create a tiny tear. The body works to refill the tears, therefore increasing the size of the relative muscles. If you do not allow the body a rest day, it will not have time to repair the muscle damage and the tear gets bigger and bigger. This in turn leads to pain and injury.
5.Basic is best
All beginners should start following a beginner’s routine such as the routine shown in the last chapter. This routine contains only basic movements with full instructions on how to perform the moves that any beginner can easily adapt. Leave the complicated moves to those more advanced until you feel completely confident and ready to progress forward.
No matter what energy drinks claim, the truth is that nothing beats water to provide you with sufficient hydration to stay healthy. Remember that the guidelines are a minimum of 8 glasses of water per day; this rule is also dependant on how much you sweat throughout the day. If you sweat profusely due to a good cardio session and weights workout, it makes sense to drink more water. Drink as required but just remember to stick to water.
7.Know your limits and remember to breathe!
If you feel that your body is straining or is about to give up, stop! Body building is about pushing boundaries but this is not what you are supposed to do. Use your first training day as a baseline and note how many reps you are able to do. The following day you need to and increase your reps and so on as the days pass, you are aiming for gradual improvement rather than a significant jump. Signals to watch out for include nausea, dizziness and loss of balance as these are all signs that you are overdoing things.
It is important that you wear the correct attire when working out. Overly loose clothing will see you running the risk of getting caught up in the equipment, compromising your form and making every movement potentially dangerous. Good shoes are vital as they will provide the correct support through standing routines. It is not necessary for you to purchase special body building clothes, any sports clothes will do provided that your movement is in no way hindered.
It will take about two weeks for you to start noticing any significant changes to your body shape when you begin weight training. It is a good idea to reassess how you are doing in order for you to see whether you are improving or not. This is also an excellent way to see if it is time for you to move onto a higher and more demanding routine.
10.Weight training – men vs. women
While the principles for weight training for men and women are closely related, this doesn’t mean that you can interchange one with the other. The female diet and workout routine should be left to the females and vice versa. This is due to the body composition of men and women being completely different. Male muscle mass is bigger, meaning that their workouts can be more extreme. Men also have a larger supply of testerone which is directly linked to muscle mass. Therefore, if you are checking out weight lifting tips and techniques online, be sure to choose the methods that are suggested for women.
Weight training is not a short term goal; it requires willpower and perseverance for you to achieve the results that you want. The good news is the end results are more than worth it, as you will get the best figure you have ever had regardless of your body shape.
From this point onwards you have two options: continue weight training and begin competing or simply maintain the body you now have and enjoy all of the perks that come with it. Whatever your choice, you can be guaranteed after all the bulking and cutting cycles you have undergone you truly deserve your new and improved fabulous body!