By Rich Carroll
Part of any well-rounded exercise program should be strength training. Most men recognize this, but some women and children shy away from strength training because they think it will do them more harm than good. The fact is strength training should be a part of everyone's workout regimen, with the caveat that precaution is taken when doing these exercises. This includes taking dumbbells and other free weights out and putting them back in a safe way, as it is surprising how many injuries happen when people are careless merely doing this.
The first thing to remember when you start strength training is to know that you can't give your body more than it can handle, and you have to know just what that is. Your health can actually deteriorate if you don't listen to your body and develop an exercise program that the body can take. The following are a few basic guidelines that will help prevent injuries that will set you back:
1. Never ignore pain. When you experience pain it's more than an annoyance; it is your body telling you that you have an issue that must be dealt with. Since we were kids we have been told to play through a pain or brush it off, but it's best not to ignore it before it turns into something more long-term.
2. Don't rush the exercise. Jerking free weights by trying to do them faster than your body was designed to do them is a frequent cause of injury. Think of doing free weights with a rhythm, and there is even a case to be made for doing them in slow motion.
3. Use the right amount of weight. Not using the proper form is one of the surest ways to pull muscles, ligaments and tendons. Using weights that are too heavy will not accelerate what you are trying to accomplish for your strength training.
When you use the right form it will mean maintaining proper balance and not putting too much stress on the body, so use weights that you are sure you can handle.
4. Make sure you're fully stretched. There is a right way to stretch and a way not nearly as effective. By doing some static stretching, or holding a stretch for as long as 30 seconds to two minutes has not been found to be as effective as dynamic stretching. This is a more active way to warm up the muscles, and they include squats, walking lunges and rotating the arms in circles. Using foam rollers can also be an effective way to get the muscles active.
5. Proper recovery time. This is one part of the training that cannot be ignored.
Recovery time can vary per individual, but when strength training is used in conjunction with high intensity training three workouts per week should be ample for most people.
Starting off with a program that is designed by a fitness trainer should be a must for anyone thinking about doing strength training.
When going on a http://muscle4weightloss.com/ program, alleviating stress can be a big help. Weight training, cardio workouts and many other forms of physical training can be accomplished better with a professional trainer. Rich Carroll is a writer and health enthusiast living in Chicago.
Article Source: http://EzineArticles.com/?expert=Rich_Carroll
Part of any well-rounded exercise program should be strength training. Most men recognize this, but some women and children shy away from strength training because they think it will do them more harm than good. The fact is strength training should be a part of everyone's workout regimen, with the caveat that precaution is taken when doing these exercises. This includes taking dumbbells and other free weights out and putting them back in a safe way, as it is surprising how many injuries happen when people are careless merely doing this.
The first thing to remember when you start strength training is to know that you can't give your body more than it can handle, and you have to know just what that is. Your health can actually deteriorate if you don't listen to your body and develop an exercise program that the body can take. The following are a few basic guidelines that will help prevent injuries that will set you back:
1. Never ignore pain. When you experience pain it's more than an annoyance; it is your body telling you that you have an issue that must be dealt with. Since we were kids we have been told to play through a pain or brush it off, but it's best not to ignore it before it turns into something more long-term.
2. Don't rush the exercise. Jerking free weights by trying to do them faster than your body was designed to do them is a frequent cause of injury. Think of doing free weights with a rhythm, and there is even a case to be made for doing them in slow motion.
3. Use the right amount of weight. Not using the proper form is one of the surest ways to pull muscles, ligaments and tendons. Using weights that are too heavy will not accelerate what you are trying to accomplish for your strength training.
When you use the right form it will mean maintaining proper balance and not putting too much stress on the body, so use weights that you are sure you can handle.
4. Make sure you're fully stretched. There is a right way to stretch and a way not nearly as effective. By doing some static stretching, or holding a stretch for as long as 30 seconds to two minutes has not been found to be as effective as dynamic stretching. This is a more active way to warm up the muscles, and they include squats, walking lunges and rotating the arms in circles. Using foam rollers can also be an effective way to get the muscles active.
5. Proper recovery time. This is one part of the training that cannot be ignored.
Recovery time can vary per individual, but when strength training is used in conjunction with high intensity training three workouts per week should be ample for most people.
Starting off with a program that is designed by a fitness trainer should be a must for anyone thinking about doing strength training.
When going on a http://muscle4weightloss.com/ program, alleviating stress can be a big help. Weight training, cardio workouts and many other forms of physical training can be accomplished better with a professional trainer. Rich Carroll is a writer and health enthusiast living in Chicago.
Article Source: http://EzineArticles.com/?expert=Rich_Carroll
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