There are many myths surrounding weight
training: it is injury prone, it’s only for men or it is for experienced
athletes. Like all myths, these too have a grain of truth in them. Working with
heavy objects increases the chance of getting injured. Yes, most people into
weight training are men. It is commonly found among athletes.
The truth is that weight training has so
many physical and mental benefits that you should not ignore it. Weight
training helps you burn fat, reduces the risk of diabetes, prevents back pain and even helps you fight depression. It improves your body composition and
gives you an appealing appearance. It has enormous positive impact on your
overall health. It can even make you a
happier person.
Weight training is central to many
sports such as bodybuilding, weightlifting and javelin throwing. Weight
training in sports such as rugby, basketball and hockey is also becoming
popular.
Safety issues
To be safe while taking part in weight
training, simply follow the precautions given below:
1. Maintain proper posture. In weight
training there is always the temptation to cheat by using poor form. This
shifts the effort to the weaker muscles which might not be able to take the
stress. Not maintaining proper posture puts enormous stress on the spinal
column.
2. Weight trainers take about 10 minutes to
warm up their muscles before beginning the workout. Stretching in order to
limber up the muscles also improves their flexibility. Warming up the muscles
lowers the risk of strain and joint pain.
3. Try to take deep breaths while working
out. This increases the flow of oxygen to the muscles and the brain which reduces
the risk of black outs or aneurysm.
4. Weight trainers should hydrate
themselves properly. They should drink lots of water to prevent dehydration.
Some trainers are known to drink about 200ml of water every 15 minutes.
5. It is normal to experience some
discomfort while weight training. But if the pain worsens or persists even
after exercise, then you should stop and notify your trainer. Ask your doctor
if you should continue your training.
Benefits of weight training
1. Weight training increases your physicalcapacity to work. An experienced weight trainer feels little or no discomfort
in performing daily activities.
2. It improves bone density. This is
especially beneficial as you age. After puberty, the body begins to lose about
1% of bone mass every year. One way of preventing this loss is to weight train.
3. It rids the body mass of fat. The lean
muscle mass we struggle to build up decreases with age. Weight training
prevents lean muscles from turning into fat.
4. Weight training leads to weight loss.
People who weight train at least 3 times a week increase the amount of calories
burned. This helps in maintaining their current weight.
5. Weight training makes you stronger and
fitter. It can help you to get into a better shape. Since the muscles are under
a lot of stress during training, weight training should be done only on
alternative days.
6. Your body develops better mechanics. You
will end up with nicely toned and strong muscles. Your balance and coordination
will drastically improve along with your posture. You reduce the chance of
injuring yourself from a fall by about 40%.
7. Many studies show that weight training
prevents the occurrence of diseases. If you are suffering from arthritis, then
weight training is ideal for you. It also helps post-menopausal women in
increasing their bone density. This reduces the risk of bone fracture.
8. It boosts your energy levels and
improves you mood. Weight training increases production of endorphins which
will make you feel great.
Courtesy by Zilaxo Advanced Pain Solution
www.zilaxo.org
Courtesy by Zilaxo Advanced Pain Solution
www.zilaxo.org
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