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There is an extensive
variation of exercises and sports today, each which can specifically focus on
strengthening different groups of muscles in the body. The variety of workouts
can be suitable for enhancing every individual’s fitness needs. Regardless of
the fitness routine an individual chooses, injury prevention should be the most
important part of anyone’s workout. Weightlifting is a common type of sport or
physical activity many individuals prefer for strengthening their upper body
muscles but weightlifting also commonly results in injury. By following a few
safety tips, you can prevent hurting yourself while weightlifting to continue
training your body effectively.
The most popular weight lifting routines today mainly focus on
completing a workout within a limited amount of time. Using a fixed group of
exercises, the point of this type of workout is to complete the routines as
quickly as each person is individually able to. Focusing on speed during an
exercise or physical activity can be a major factor for potential injury. Training
the body properly isn’t about working out faster instead, training is about
working out accordingly at the most appropriate tempo for each weight and lift.
In doing so, an individual’s amount of weight they can effectively lift at a
slower tempo could decline, but there are benefits to slowing down your
training. Slowing down the tempo while weight lifting will help increase the
amount of energy an individual has to finish a lift. Additionally, taking a
sufficient amount of time for rest in between sets can help prepare an
individual both mentally and physically for the next exercise.
Then, when considering safety measures for injury
prevention, an individual should note that their exercise routines for weight
lifting should include lifts that strengthen and both the front and back sides
of the body. For example, if an individual exercises their chest muscles, it’s
crucial for them to lift to strengthen their back muscles as well to help prevent
an injury. Balancing exercises for the entire body will help strengthen the
various muscles of the body as well as avoid overusing and underusing other
muscle groups and risk an injury.
Most importantly, in order to avoid injury, an individual
should never sacrifice form while lifting. Performing each lift with correct
form is the best way to avoid an injury. Lifting weights that are heavier than
an individual’s normal lifting weight, lifting the weights rapidly, or simply being
unfamiliar with the proper way to lift, are all ways that compromise form and
could cause an injury. Be sure to become familiar with the type of lift you
will be performing and the muscle group that it targets. Also, be well informed
about proper hand and foot placement, the position of the body, and avoid lifting
a weight that alters the correct form. It’s often recommended to have a lifting
partner that can help you notice an incorrect form and help avoid an accident
in the gym.
By Dr. Alex Jimenez
