September 23, 2009

Quote of the Day

"If you ever injected truth into politics, you would have no politics." -- Will Rogers (1879-1935)

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Lifting weights is the easiest method to build lean muscle bulk and increase strength, but it can also lead to injuries if you are not careful. Here are six common reasons for weight lifting injuries, and how to prevent them.

1. Using Bad Form and Technique

Far too many people use bad kind and technique when lifting weights, and it's a common cause of injury. People perform their reps at a fast speed using much more momentum than muscle energy. People heave, swing, or bounce the weight instead of lifting it.

Bad form and method often occurs when someone is utilizing 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 obtain sloppy. Use muscle energy, not momentum, to lift the weight. Don't heave, swing, or bounce the weight. Lift and lower the weight within a steady and controlled manner while concentrating on feeling the muscle that you're working (this is known as the mind-muscle connection).

2. Not Warming Up

You need to take the time to properly warm up before strength training. Warming up will stimulate blood flow to your muscles, increase your joint flexibility and mobility, and get you mentally prepared for the workout, all of which aids in preventing injury. Warm up by doing a couple of minutes of light aerobic exercise and one or two light sets of each weight lifting exercise before using heavier weights.

3. Overtraining

Training all too often saps your energy and interferes with both your muscle's and nervous system's ability to recuperate from your weight lifting workouts. If you're in a depleted, weakened Ab Machines state from overtraining, your risk associated with injury increases. You also have to realize that muscles don't grow during training, they grow after training. Lifting weights causes microscopic tears in the muscles, and rest days allow the muscles to repair them selves, grow, and get more powerful.

Training too often and never giving your muscles plenty of time to recover from training not just increases your risk associated with injury, it also causes muscles growth and strength increases in the future to a halt.

4. Not Listening to Your system

When lifting weights, you need to work out with lots of intensity if you want to build muscle and increase strength. But if your exhausted and lacking energy prior to a particular weight lifting exercise, you may need to help ease up on the intensity for that particular workout, or even consider not working out at all which day. Pushing yourself too hard when you're tired and lacking energy increases your own risk of injury.

5. Lack of Concentration

If you're distracted, preoccupied or lackadaisical when lifting weights, especially when performing totally free weight exercises like barbell squats or even dumbbell shoulder presses, if you're inviting injury.

6. Bad Nutrition

Weight training and proper nutrition go hand in hand. Proper nutrition provides you with all the energy you need for the weight training workouts. Without having proper nutrition, you'll be in a depleted, weakened state, and your risk of injury will increase. Proper nutrition is not only necessary to fuel your workouts, it's also necessary to assist you recover from your workouts.

As you can notice, avoiding weight lifting injuries is not really difficult. Just follow these guidelines as well as your weight training workouts is going to be productive and injury free.

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