Be Safe. Lifting weights can caus...

Be Safe.

Lifting weights can cause serious injury. You can lift weights more safely by means of following these basic guidelines.

Find an Instructor.

Find someone who can help you learn to what extent to do the exercises correctly. worthy technique is most important to avoid injury. about high school coaches or athletic trainers can help you. greatest in quantity gyms have personal trainers who can teach you advantageous training and lifting techniques. If a community is located in your town, the weight coach for the athletic teams may be able to give you advice or praise a teacher. The National toughness and Conditioning Association (telephone: 719-632-6722; Web site: www.nsca-lift.org) may also be able to attract favor to a qualified instructor in your area. Advice from population who have never learned beneficial technique themselves, such as parents, friends, or other weight lifters, may not be helpful.

risk Goals.

With your instructor's help, decide onward the goals of your weight-training program. These goals will be pendent on your age, your physical maturity, and the reason you are lifting weights. You ne to consider which exercises you will use, by what means often you will do each exercise, what weight you will start with, and when you will increase this weight.

Wait Until You're Ready.

Wait until your dead body has matured enough before you prove by experiment the major lifts. The major lifts, performed with barbells, include the clean and twitch the power clean, the snatch, the squat, the dead lift, and the bench, incline, and overhead presse These exercises are likely to cause injury if you lift heavy weights without becoming technique and the help of spotter The average age when the material part is mature enough for these exercises is 15 years, moreover this age varies.

Warm Up and staid Down.

Warm up and self-possessed down for each session. Warm up before the weight-lifting session with stretching exercises, calisthenics, and jogging. When you begin each lifting exercise, start with small amounts of weight at first and then progres to heavier weights. During your cool-down period after the lifting session, stretching is important.

DOs

* Do use spotter when you make experiment of the major lifts. A spotter is someone who can help you with the weight in case you cannot lift it.

* Do preserve your back straight when lifting.

* Do use adapted lifting technique when moving weights around the room

* Do wear shoe with well adapted traction.

* Do make confident the equipment you use is in convenient condition.

* Do go after all of your gym's safety rules

DON'Ts

* Don't hyperventilate (breathe in and not at home fast) or hold your breath when you lift heavy weights. You may faint and be deprived of control of the weights. Breathe disclosed when you lift or press

* Don't continue lifting if you be perceived pain. Stop the painful exercise for a not many days or try it with les weight. present an ice pack on your visible form [i]or[/i] frame where the pain occurs for 20 minutes at a time, three or four times a day.

* Don't lift weights if you are light-headed. Stop your workout and start again the nearest day.

* Don't exercise any appoint of muscles more than three times a week.

* Don't "cheat" onward your technique to lift heavy weights.

* Don't lift heavy weights without spotters

* Don't lift more than you know you can lift safely.

* Don't lift barbells without putting safety clips in succession the bar. Without safety clips, the weight plates can slide most distant of the bar and land forward the floor or on your feet

COPYRIGHT 2003 American Academy of Family Physicians

COPYRIGHT 2003 Gale Group