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TimRon Health & Wellness Centre

256 Church Street

Olivedale

JHB North

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DOS AND DONTS FOR WEIGHTLIFTING

DO’s

• Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times.
 For most people, a single set of 12 repetitions with the proper weight can build strength efficiently and can be as effective as three sets of the same exercise. As you get stronger, gradually increase the amount of weight.

• Use proper form. When lifting weights, move through the full range of motion in your joints. If you're unable to maintain good form, decrease the weight or the number of repetitions.

• Breathe. You might be tempted to hold your breath while you're lifting weights. Don't hold your breath. Instead, exhale as you lift the weight and inhale as you lower the weight.

• Balance training. Work all of your major muscles — including the abdomen, hips, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in each session, such as the fronts and backs of the arms etc.


DON’Ts

• Don't skip the warmup. Cold muscles are more prone to injury than are warm muscles. Before you lift weights, warm up with five to 10 minutes of brisk walking or other aerobic activity.

• Don't rush or use momentum. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight. Rest for about one minute between each exercise.

• Don't overdo. For most people, completing one set of exercises to the point of fatigue is usually enough. Additional sets may take up extra time and contribute to overload injury. .

• Don't ignore pain. If an exercise causes pain, stop. Try the exercise again in a few days or try it with less weight. Ensure your posture is correct as this is the leading cause of shoulder pain during training.

• Don't forget your shoes. Shoes that protect your feet and provide good traction can keep you from slipping or injuring your feet while you're lifting weights.

Remember, the more you concentrate on proper weight training technique, the more you'll get out of your weight training program.

Contact Alex Reid Physiotherapy today for more information on weightlifting techniques or a free pamphlet