Health education 09: A few advice on weight training exercise
Weight training is a good form of physical exercise. With proper technique, it may help you to lose fat, increase your strength & muscle tone, improve the density of your bones. It is a key to be a body builder or professional athlete. On the other hand, incorrect weight training, rather giving any above mentioned benefits, may lead to injury such as sprains, strains, fracture or other painful injuries.
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If your are planning to start weight training, better to see a knowledgeable weight trainer first - a fitness specialist, athletic trainer or a physical therapist will do. If you are already doing weight training, evaluate you technique with an expert, so that efforts won't go in vain.
Here are something you should keep in mind while doing the training :--
Do not skip the warm up: There are more chances of injury to the cold muscles than the warm one. So, before starting to lift the weight, warm up your muscles for 5-10 minutes by doing other aerobic exercise e.g.walking.
Don't be in hurry: Try to do it in an unhurried, and controlled fashion way. You can't achieve the result over night. Rest for 1-2 min between each exercise.
Do not overdo : When you reach the point of fatigue, it is usually enough for you. Any extra effort may lead to undesirable out come. Over time, your capacity will be increased to do longer time exercise.
Do not ignore pain : Whenever you feel pain which give you discomfort during an exercise, just stop. Try it in few days after the pain is gone. This time try with less weight.
Do not forget you shoes : Shoes can provide good traction which may prevent you from slipping or injuring your feet. Do wear the shoes during weight training.
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These are admirable and fresh =)
Hey hafiz, are you sure people should stop when feeling pain? :D
Pain can be determined by many ways, also including the pain in your muscles durign a heavy workout.
Good point. It should be " intolerable pain". Is it? And if it is following any kind of sprain or strain type of pain. Simple muscle pain can be ignored. Interesting matter is that I have found a few patients who came to me for injectable pain killers due to the pain acquired during strenuous exercise.
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As you said, there's pain and then there's pain. And people who aren't that good at recognizing what kind of pain is normal when training and what isn't.
I get these kind of questions and notation almost all the time:
"My muscles were sore the next day and the day after that, what did I do wrong?"
"I felt a sharp pain in my shoulder but kept going on because no pain, no gain, right?"
So two kind of people that probably need entirely different answer. Shortly said the answer to the first one could be something like this: "This is what it should feel like." And for the second one: "Stop training, go see a doctor." Of course I would say also something like: "If you have any hesitations, see a doctor or a physical therapist."
Thing is, some people hear only what they want to hear. If they want to train with the pain, they train and brake themselves. If they don't want to train and feel that the muscle soreness is bad, they find every excuse to reduce their training. And then there are those who just do not know their bodies and when they should do more or those who should train less.
It's a constant struggle. To make some people move more and force some people to rest. I'm sure you know how it is!
Oh. Uh. Darn. I think I've met people like this.
Your answer is bigger than my original post , almost :)
By the way, yes, we should be the one who will decide when to stop.
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