Using Proper Form Will Help You to Get More Out Of Your Workout While Decreasing the Risk of Back Pain and Other Injuries

Over the past few years more and more people have started to pay greater attention to their health and fitness. As the obesity rate rises in the United States, it is causing people to reevaluate the way that they eat and the way that they take care of their bodies. One of the most effective ways to burn fat, lose weight, and stay healthy is to build more lean muscle. You do not have to be an athlete or a body builder to enjoy the benefits of proper weight training. When done properly, weight lifting can help you to successfully burn fat, lose weight, improve bone density, and increase muscle tone and strength. When weight training is done incorrectly, you will not receive the full benefits and will put yourself at risk for joint and back pain as well as other serious injuries.

When beginning a fitness routine, many people will try to learn exercises from a friend or by going to the gym and watching others. Sometimes what you are watching and learning is not the proper way to perform these exercises. Improper form while lifting can lead to a wide range of injuries such as sprains, strains, and fractures. Not only can improper form lead to injuries in the short term, but if it is continued over time it can cause degeneration in the joints leading to arthritis and other conditions.

Before starting a routine it is in your best interest to work with a knowledgeable weight training specialist such as a physical therapist or athletic trainer. Even if you have been using weights for a while but have never worked with a trainer, it is wise to schedule time with a professional to demonstrate proper form and make sure that your form is correct. This simple step can save you years of pain and therapy.

Do’s and Don’ts:

1. DO use the right amount of weight. Start out by lifting weights that you can do 12-15 reps comfortably with proper form. There is no need to overdo it. By using proper form you will get much more benefits out of your workout.

2. Don’t skip your warm up. Muscles that are cold are more prone to injury. Do five to ten minutes of stretching or aerobic activity before beginning your routine.

3. DO balance your workout. Make sure to work all of your major muscle groups.

4. Don’t work through the pain. If an exercise is causing pain, stop immediately or try to use less weight. Continuing the workout when you are in pain can lead to injury.

5. DO remember to properly rest your muscles. Avoid exercising the same muscle group two days in a row. Have a proper workout plan and stick with it.

6. Don’t speed through your workout. Going too fast and rushing can cause you to lose proper from and lead to injury. Set time aside for working out and commit to using all of the time.

By sticking to these simple rules you can greatly reduce the risk of injury to your joints, back, and muscles. Proper form also helps you to get the most out of your routine. Before beginning any exercise routine, seek the advice of your doctor. For more information please contact Dr. Webb and Associates.

Filed in: athletics, fitness, weight training | Tags: , ,

Leave a Reply

Trackback URL | RSS Feed for This Entry