Most weightlifters would know how difficult it is to get back into their regular workout routines after sustaining an injury. Weightlifting is great for those who want to improve strength and gain muscle mass. If done properly, weight lifting can lead to promising results.
There are several underlying causes as to why people sustain injuries while lifting weights other than doing a particular routine the wrong way. Some of which include working out too often or too intense beyond your body’s capacity, and doing an exercise with the wrong muscle group. There are however several things that you can do in order to lower the risks of physical injuries. Remember these 5 ways and get back on track with your fitness as quick and safe as possible.
- Warm up before lifting weights.
This practice may be very basic and not one of the newest ideas out there, but it has been scientifically proven to effectively lower the risks of having muscle injuries. When we are at rest, blood circulation is concentrated within our vital organs. Doing a five to ten-minute cardio exercise improves blood flow to our legs, arms, and other parts of the body, making our muscles more flexible and ready for more intense workouts. Some of the most common warm up routines that you may do include running and jumping ropes.
- Remember to keep a proper form.
If you always perform warm up exercises before lifting weights but are still prone to having an injury, then you might have a problem with your form. Having a consultation with a professional trainer will be the best option before resuming your routines. Doing the proper form in every weightlifting exercise does not only lower the risks of sustaining physical injuries however it optimizes the development of muscle growth and strength training in the target muscle or muscle group.
- Wear weight lifting gloves and other gears.
Many people would think that wearing weightlifting gloves and any other accessories impacts their training performance in a negative way. The case is not true as accessories actually help fatigue the target muscles while providing enough power to support muscles to complete a set. Weightlifting gloves enhance your grip, support your wrists, improve strength, and prevent your hands from getting calluses and blisters too. Read more about the best weight lifting gloves in 2017 and choose the perfect pair for you.
- Get a proper rest.
Intense and frequent training will result in minimal gains if you do not get enough rest. Resting, which includes getting enough sleep and taking a day off from the gym, is just as important as sticking with your fitness plan and maintaining a healthy diet. Getting a proper rest helps you feel more energized, aids in muscle repair, and decreases the likelihood of getting injuries.
- Listen to your body.
Most of us want to achieve our fitness goals in as little time as possible. However, we should refrain from pushing our bodies beyond our limits as it can lead to injuries and delays in our workout timelines. If you are just a beginner, start with the basic routines and gradually increase the level of difficulty as you progress. If you are feeling tired or you are experiencing pain in your muscles then it is better to take some rest until you are back in 100% good condition.