VITAMIN and supplements supplier Healthspan has revealed its top five tips for gym members to help them steer clear of injury in their weight training routines.
Step 1: Use correct form
Perhaps the most important way of avoiding unwanted injury is to make sure you’re using the right technique, or form, when weightlifting. This is key to a safe and successful workout as it ensures the target muscle takes the full pressure of the lift. This results in less strain on surrounding joints as well as faster muscle gain. Try to avoid using momentum to lift a heavy weight. Swinging a dumbbell won’t improve your biceps and could lead to damaged joints. It’s better to opt for a lighter weight and build up your strength gradually rather than use the wrong technique.
Step 2: Eat a decent diet
A carefully selected and well-timed diet should provide you with the nutrients necessary for recovery and help you gain muscle mass. It is recommended you eat a small meal six times a day, every two-to-three hours. A calorie-dense diet, including a mix of complex carbohydrates, low-fat proteins, healthy fats, and plenty of fruit and vegetables, will supply you and your muscles with the essential nutrients required for bulking up.
Step 3: Drink plenty of water
Have plenty of water before, during and after your workout. This should not only help stabilise your temperature and keep you hydrated, but also help you gain muscle as water aids in the digestion and absorption of essential muscle-building nutrients. Don’t rely on thirst as a sign your body needs water. Instead, aim to drink up to eight large glasses of water each day when you are exercising. This could help avoid raised blood pressure, light-headedness and compromised performance.
Step 4: Use natural supplements
During a workout, it isn’t just your muscles that take the strain. The unnatural pressures weight training can place on your joints, and the cartilage within them, could put them at risk of becoming inflamed, potentially putting you out of action in the long run. Supplements, such as glucosamine and chondroitin which are natural compounds necessary for strong cartilage, could be taken to help support the joints that are placed under pressure during a lifting session.
Step 5: Consult a professional
If in doubt about a certain machine or exercise, or if you’re experiencing pain while lifting, ask an expert fitness instructor for advice. They will be able to check your technique, offer guidance and give you extra suggestions on what you could do to bulk up.
Go backPosted on 17th January 2013