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Lifting weights is the easiest method to build lean muscle mass and increase strength, but it may also lead to injuries if you are not careful. Here are six common reasons for weight lifting injuries, and how to avoid them.
1. Using Poor Form and Technique
Too many people use bad type and technique when lifting weights, and it's a common cause of injury. People perform their reps in a fast speed using much more momentum than muscle power. People heave, swing, or bounce the weight rather than lifting it.
Bad form and technique often occurs when someone is using a weight that's too heavy to allow them to lift properly. Use a weight that challenges you, but that's not so heavy that the form and technique get sloppy. Use muscle energy, not momentum, to lift up the weight. Don't heave, golf swing, or bounce the weight. Lift and lower the weight within a steady and controlled manner while concentrating on feeling the muscle that you have been working (this is called the mind-muscle connection).
2. Not Warming Up
You need to take time to properly warm up before strength training. Warming up will stimulate blood flow to your muscles, increase your joint flexibility and range of motion, and get you mentally prepared for your workout, all of which helps prevent injury. Warm up by doing a couple of minutes of light aerobic exercise and 1 or 2 light sets of each weight lifting exercise before using weightier weights.
3. Overtraining
Training all too often saps your energy and interferes with both your muscle's and nervous system's capability to recuperate from your weight lifting workouts. If you're within a depleted, weakened Ab Glider state through overtraining, your risk associated with injury increases. You also have to realize that muscles don't grow during training, they will grow after training. Strength training causes microscopic tears within the muscles, and rest days enable the muscles to repair themselves, grow, and get more powerful.
Training too often and not giving your muscles enough time to recover from training not only increases your risk associated with injury, it also causes muscles growth and strength increases in the future to a halt.
three. Not Listening to Your system
When lifting weights, you need to work out with a lot of intensity if you wish to build muscle and increase strength. But if your tired and lacking energy in front of you particular weight lifting workout, you may need to help ease up on the intensity for the particular workout, or even consider no longer working out at all which day. Pushing yourself too hard when you're tired and also lacking energy increases your risk of injury.
5. Lack of Concentration
In case you are distracted, preoccupied or lackadaisical when strength training, especially when performing free of charge weight exercises like barbell squats or dumbbell shoulder presses, if you're inviting injury.
6. Bad Nutrition
Weight training and proper nutrition go together. Proper nutrition provides you using the energy you need for the weight training workouts. Without having proper nutrition, you'll maintain a depleted, weakened state, and your risk of injury will increase. Proper nutrition is not just necessary to fuel your workouts, it's also necessary to assist you recover from your exercises.
As you can notice, avoiding weight lifting injuries is not really difficult. Just follow these guidelines and your weight training workouts is going to be productive and injury totally free.
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