Not having a Game Plan

Weight training: What to Do and What Not to Do!

Weight training has benefits for everyone, not just bodybuilders and professional athletes. Weight

training can help with fat loss, strength and muscle gain, and bone density improvement when done correctly. But if you lift weights incorrectly, you won't benefit from them and you might even injure yourself.

Examine your approach.

By observing friends or other gym goers, you may pick up weight training techniques, but sometimes what you observe isn't safe. Your efforts to lift weights may be hampered by painful injuries such as sprains, strains, fractures, and other painful conditions brought on by improper weight training technique.

Weight training do's and don'ts

When you're weight training, do:

• Breathe. While lifting weights, you may be tempted to hold your breath. Don't get your hopes up. Instead, exhale while lifting and inhale while lowering the weight.

• Strive for balance. Work out all of your major muscles, including your abs, hips, legs, chest, back, shoulders, and arms. Balance the strength of opposing muscles, such as the front and back of the arms.

• Include strength training in your fitness regimen. Strength training exercises for all major muscle groups should be included in a fitness routine at least twice a week, according to the US Department of Health and Human Services.

• Lift a suitable amount of weight. Begin with a weight that you can comfortably lift 12 to 15 times. A single set of 12 to 15 repetitions with a weight that fatigues the muscles can build strength efficiently and be as effective as three sets of the same exercise for most people. Gradually increase the amount of weight as you gain strength.

• Rest. Avoid working out the same muscles on consecutive days. You could work all of your major muscle groups in a single session two or three times per week, or you could schedule daily sessions for specific muscle groups. For example, on Monday, work your arms and shoulders, on Tuesday, and so on.

Weight training don'ts

Follow these weight-training tips to avoid common missteps:

• Don't skip the warmup. Cold muscles are more vulnerable to injury than warm muscles. Warm up with 5 to 10 minutes of brisk walking or other aerobic activity before lifting weights.

• Don't rush. Move the weight slowly and deliberately. Slowing down allows you to isolate the muscles you want to work and prevents you from relying on momentum to lift the weight. Rest for about one minute between exercises.

• Don't overdo it. For most people, completing one set of exercises to the point of exhaustion is usually sufficient. Additional sets may consume more time and contribute to overload injury. However, the number of sets you perform will vary depending on your fitness goals.

• Don't dismiss pain. Stop exercising if it causes you pain. Retry the exercise in a few days, or with less weight.

• Don't forget to bring your shoes. Shoes with good traction and protection for your feet can keep you from slipping and injuring your feet while lifting weights.

Remember, the more you focus on proper weight training technique, the more you will benefit from your weight training program.