Precautions You Should Take While Lifting Dumbbells
Strength training is a wonderful way to build muscle, sculpt your body and create latent fat-burning potential. However, many people are injured every year by lifting weights and doing other strength training exercises improperly. In addition to the potential for personal injury, improper form and technique can make your workouts ineffective. Here are a few ways you can maximize your gains and minimize any potential risk while you build a strong, lean body.
Start with the Right Weights
Your routine should be challenging, not nearly-impossible. For the best workout, consider all the options when you’re looking at dumbbells for sale. Sporting goods retailers often have many selections available. An adjustable system is usually a safe bet, as it can be customized to your needs and changed if those requirements shift for any reason. Plus, they can be used by multiple athletes.
Always Warm Up and Cool Down
As with any kind of physical activity, it is important to give muscles time to warm up for your workout, as well as cool down and strength out any stiffness created by it. Doing so will prevent muscle tears and minimize damage while maximizing your gain.
Focus on the Details
When working out, you may think the most important factor is lifting heavy and working to the maximum of your potential. However, the most important things to remember while you’re working out are things many athletes forget to focus on. These include:
Breathing. During any workout, it’s important to maintain your breathing. This will keep oxygen levels up and helps you to keep going, longer.
Pace. Working out quickly is not always beneficial. When lifting weights, you should keep a steady, even pace. It’s not a race.
Form. Lift properly. If you don’t know how to do so without risking injury, ask your fitness instructor or gym leader. There are also articles and videos available online with tips for safe and proper lifting.
Create a Routine and Stick with It
It is important to give yourself and your body a routine. In doing so, you can be sure to work all major muscles areas you’re interested in and keep your pace and distribution of effort fairly even. It also helps you work in your workouts, even when your daily schedule is busy.
While routinely is important, it’s also key to not let your muscles become used to any one pattern. Vary your actual work-outs from time to time. Increase the amount of weight you’re lifting, or move through cycles of weight amount and repetition. This way, your muscles will be forced to work harder to adapt, without exerting much additional effort on your part.
Don’t Forget to Factor in Rest
Any kind of exercise requires rest. It’s important to factor this into your routine. Give your muscles a day off between workout days. A good rule of thumb to use for planning rest days is one every three days. That way, your body can recover and your muscles can rebuild after the damage that working out causes.
Follow these above tips, and your workouts will be effective, safe and enjoyable.