The Do’s<\/p>\n
When strength training, there are a few things to consider when using weights. Safety should be your number one priority, whether you are a veteran at using weights, or new to it. I understand that not all athletes have the luxury of working with a personal trainer, or experienced parent\/coach who understands the ins and outs of using weights. And, even if you do, knowledge is power. So, here are some safety considerations to consider when using weights.<\/p>\n
Warming Up<\/strong><\/p>\n Before doing any strength training exercises, you need to warm up your body. This can\u2019t be stressed enough! Warming up your body increases your heart rate, which increases your blood flow. This increased blood flow allows for more oxygen to reach your muscles. Warming up primes your body for strength training and using weights. You want to engage in stretching and light aerobic exercises for at least five minutes.<\/p>\n Proper Form & Technique<\/strong><\/p>\n Proper form and technique are crucial. Improper form and technique lead to injuries, such as sprains, strains, fractures, and other painful injuries.\u00a0 You want to learn how to do each exercise correctly, such as keeping your back straight, never locking your joints, maintaining a strong form, proper posture, and controlling the weights at all times. If you\u2019re not sure, ask somebody who is knowledgeable about strength training and using weights.<\/p>\n Start Slowly<\/strong><\/p>\n Start slowly. This is not a sprint, it\u2019s a marathon! You may only be able to lift three pounds when starting out, and that\u2019s ok. As your body, muscles, tendons, and ligaments adjust and get used to the three-pound weights, you\u2019ll be able to increase to slightly heavier weights. Usual recommendation is when you can do 12 \u2013 15 repetitions easily with a particular weight, your body is ready for the gradual increase in weight.<\/p>\n Breathe<\/strong><\/p>\n Do not hold your breath. You might be tempted to do so, but holding your breath is not a good idea. Breathe through the exercise, by breathing out as you lift and breathing in as you lower the weight.<\/p>\n Rest<\/strong><\/p>\n It\u2019s important to rest between working out different muscle groups. Don\u2019t exercise the same muscle groups two days in the row. For example, you can work your lower body muscles on Monday, and your upper body muscles on Tuesday.<\/p>\n A Few Last Things<\/strong><\/p>\n If you are working out in a gym, make sure the equipment is well-maintained. Well maintained equipment means safe equipment to use. Also wear appropriate clothing that does not restrict movement, shoes, and gloves if you are dealing with heavier weights.<\/p>\n Strength training is a great way to enhance your skills in your sport. Take advantage and see your skills improve! As always, strength training should be done with a qualified coach, trainer, parent(s), sports trainer, or other qualified professional.<\/p>\n <\/p>\n