Intense weightlifting is a very popular practice for those who want to bulk up quickly, and that’s not just at the Jersey Shore. Many people lift weights often, however, they haven’t been trained on the proper techniques, so they end up hurting themselves. Although pumping serious iron can build an incredible amount of muscle, there are several possible dangers of weightlifting. Read ahead to learn how you can safely lift weights and build muscle without hurting yourself temporarily or permanently.
Muscle Strains and Soreness
Lifting heavy weights can lead to a muscle strain if the same muscle group is worked repeatedly. Also, by overloading muscles during a lifting session, individuals may experience muscle soreness. This is particularly common with beginning lifters and those increasing the weight amounts due to tiny tears in the muscle tissue. The muscle overload can be avoided by taking 60 to 90 second breaks between sets, and slowly increasing the amount of weight. In addition, a five minute warm-up session helps improve muscle flexibility and in turn prevents overstretching the muscles.
Back Pain
Back pain often occurs while lifting weights due to poor technique or improper form. Free weights can be particularly dangerous as they require more movements than weight machines. For example, individuals who rock their body in a forward and back motion while engaging in bicep curls can damage their lower back. Although the back pain may be short lived, the poor form can also lead to long term nerve damage. The best way to avoid back pain is to begin an exercise program with weight machines before moving on to free weights. At that point, individuals should aim for lifting a lighter weight for more reps as opposed to heavy weights for a shorter period of time. You can also use a back support pillow during your downtime to ensure that your spine is staying aligned, and that you are maintaining the proper posture.
Mental Health Symptoms
In addition to physical issues, lifting weights can cause mental health symptoms if you’re over-training. These symptoms include fatigue, insomnia and moodiness which can adversely affect an individual’s lifestyle. In addition, over-training can have a negative effect on the immune system, resulting in an increased probability of contracting an infection. Individuals can avoid over-training by resting for a minimum of three days between workouts with heavy lifting. Also, a healthy diet that is rich in protein will allow muscles to grow and repair during the period of rest.
Strokes and Aneurysms
Weightlifting can trigger strokes and aneurysms as the blood pressure can rise to dangerous levels. Therefore, breathing regularly during the lifting routine is essential to minimize spikes in blood pressure. It is also recommended that those over 40 lift a maximum of half their body weight. If you already struggle with blood pressure, this is something you should be especially aware of. Focus on your breathing throughout the workout, and don’t over-do it. Most people think there’s no way that they would suffer a stroke just from lifting a little too much, however it’s happened before, and if you’re prone to having high blood pressure in the first place, it is more likely that it could happen to you.
To minimize these risks, it is essential to follow proper form and technique while weightlifting and to get adequate rest between workout sessions. If you’re new to weightlifting, you can’t just figure it out as you go. You should have a knowledgeable friend or a trainer help teach you the ropes so that you don’t develop bad habits or hurt yourself. Once you know how to avoid the risks, you can get into your own routine, however in the beginning, it is a good idea to learn from someone who knows what they are doing.
*Our content is not intended to provide medical advice or diagnosis of individual problems or circumstances, nor should it be implied that we are a substitute for professional medical advice. Users / readers are always advised to consult their Healthcare Professional prior to starting any new remedy, therapy or treatment. Your Wellness Group accepts no liability in the event you, a user of n-gage and a reader of this article, suffers a loss as a result of reliance upon or inappropriate application of the information.
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