Lifting weights can help you tone your body and increase muscle strength. However, many people get injured while they are lifting weights. Fortunately, there are a number of things that you can do to prevent yourself from getting injured during your weight lifting sessions. Below are five ways to prevent a weight lifting injury:
Make Sure That You Are Dressed Appropriately
Wearing the appropriate attire will not only keep you comfortable while you are working out, but it will also help prevent you from becoming injured. Jeans and flip flops are not appropriate attire for a workout. A loose-fitting shirt, gym shorts and closed-toe shoes are examples of something that you should wear while you are lifting weights.
Before you begin lifting weights, you will need to warm up for about five minutes. This will help increase blood flow to your muscles. Knee-highs and arm hugs are examples of good exercises that you can do before you begin lifting weights.
Dehydration can cause muscle cramping, which can make you more susceptible to injury. That is why you want to make sure that you stay drink water before, during and after your workout. It is important to note that you also lose electrolytes when you are sweating. For that reason, you should also consider drinking a sports beverage during and after your workout.
Start Off Small And Then Gradually Work Your Way Up
If you have recently started a weight lifting program, then it is very important for you to start off lifting smaller weights. Additionally, if it has been awhile since you lifted weights, then you also want to start off lifting smaller weights. For example, you can start off by lifting 20 pound dumbbells and then increase the weight by five pounds every week. Overexerting yourself will make you more susceptible to strains and severe aches. You may also like to consider the use of weight lifting belts to further stabilize and strengthen your body.
Make Sure That You Use The Correct Form
This may seem like a given, but it is one of the most important things that you can do to prevent yourself from becoming injured while you are lifting weights. If you do not know how to perform an exercise, then you should not hesitate to ask a professional. Furthermore, you may want to consider having a couple of sessions with a personal trainer. A personal trainer can show you how to use the correct form so that you get the most out of your exercises.
Taking the necessary precautions will help you get the most out of your training sessions. You need to make sure that you dress appropriately, warm up and use the correct form when you are exercising. You also need to make sure that you keep yourself hydrated by drinking water and sports beverages. Additionally, it is wise to start off slowly and gradually increase your weight.