Weight Training
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Introduction
Be Safe
Find a teacher
Set Goals
Wait Until You're Ready
Warm Up and Cool Down
Prevention
Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.
The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.
Be Safe
Lifting weights, whether you do it for fun, training for sports or competition, can cause serious injury or even death. You can lift weights more safely by following these basic guidelines.
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Find a Teacher
Find a teacher who can help you learn how to do the exercises correctly. Good technique is one of the most important ways to avoid injury. Some high school coaches or athletic trainers can help you. If a college is located in your town, the weight coach for the varsity athletic teams may be able to give you advice or recommend another teacher. The National Strength and Conditioning Association may also be able to recommend a qualified coach in your area. Advice from people who have never learned good technique themselves, such as parents, friends, coaches or other weight lifters, may not be correct. Books can help, but nothing beats personal coaching.
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Set Goals
With your teacher's help, decide on the goals of your weight-training program. The goals of your training program will depend on your age, physical maturity and the reason you are lifting weights. You need to consider which exercises you will use, how often you will do each exercise, what weight you will start with and when you will increase this weight.
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Wait Until You're Ready
Most people should wait until they are at least 15 years old before trying the major lifts. At 15, most people's bodies are mature enough for these exercises. The major lifts, performed with barbells, include the clean and jerk, power clean, snatch, squat, dead lift and the bench (incline and overhead presses). These exercises are likely to cause injury if you lift heavy weights without proper technique and the help of spotters.
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Warm Up and Cool Down
Warm up and cool down for each session. Your warm-up session before lifting weights should include stretching exercises, calisthenics and jogging. When you begin each lifting exercise, use small amounts of weight at first and then progress to heavier weights. Stretching is also important during your cooldown.
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DOs & DON'Ts
- Do use spotters when you try the major lifts.
- Do keep your back straight when lifting.
- Do use proper lifting technique when moving weights around the room.
- Do wear shoes with good traction.
- Do make sure the equipment you use is in good condition.
- Don't hyperventilate (breathe in and out fast) or hold your breath when you lift heavy weights. You may faint and lose control of the weights. Breathe out when you lift.
- Don't continue lifting if you feel pain. Stop the painful exercise for a few days, or try it with less weight.
- Don't exercise any set of muscles more than 3 times a week.
- Don't "cheat" on your technique to lift heavier weights than you can handle.
- Don't lift heavy weights without spotters.
- Don't lift more than you know you can lift safely.
Information obtained from National Institute of Health