When an individual decides to take the first step to becoming more physically fit, he or she doesn’t always know how to begin. One of the biggest mistakes newcomers to exercise make is using incorrect technique. Using proper form will increase the effectiveness of your workouts and decrease your chances of injury to muscles, joints, and connective tissue like tendons and ligaments.
Beginners often try to lift weights that are too heavy for them, or more often, have no idea what they are doing. One way to help you learn correct technique is to schedule a session with a personal trainer. Many health clubs offer one free session with membership. Another way is to take a resistance training or body sculpting group exercise class. A qualified instructor will help you get the most from your workout in the safest way possible. It is very difficult to know if you are performing exercises properly without the help of a professional.
What is correct form? The correct posture for performing most exercises is to hold shoulders back, chest high, and core tight, maintaining the natural curvature of the spine. Bend from the hips rather than the waist to avoid lower back injuries. Do not over flex or extend joints, and do not “lock” joints at the end of an extension, and remain within your own personal comfortable range of motion. Following these guidelines will prevent damage to cartilage and reduce unnecessary stress to joints and connective tissue.
Beginners often try to lift weights that are too heavy for them, or more often, have no idea what they are doing. One way to help you learn correct technique is to schedule a session with a personal trainer. Many health clubs offer one free session with membership. Another way is to take a resistance training or body sculpting group exercise class. A qualified instructor will help you get the most from your workout in the safest way possible. It is very difficult to know if you are performing exercises properly without the help of a professional.
What is correct form? The correct posture for performing most exercises is to hold shoulders back, chest high, and core tight, maintaining the natural curvature of the spine. Bend from the hips rather than the waist to avoid lower back injuries. Do not over flex or extend joints, and do not “lock” joints at the end of an extension, and remain within your own personal comfortable range of motion. Following these guidelines will prevent damage to cartilage and reduce unnecessary stress to joints and connective tissue.
When picking up weights, or any heavy object off the floor, always squat down and use your legs rather than your back. Be sure to keep any weight load on your muscles. Do not relax muscles while lifting, or you will be placing the load on your connective tissue, which can be very dangerous.
Remember to breathe during resistance training exercises. Many beginners tend to hold their breath before learning correct breathing technique. You should inhale during the eccentric (negative, or lowering of the weight) and exhale during the concentric (lifting of the weight) contractions. Holding your breath can drastically increase blood pressure, and can cause dizziness and lightheadedness.
Performing weight lifting exercises in a slow and controlled manner not only reduces the risk of energy, it allows for maximum recruitment of muscle fibers, helping you get the most out of your workout. Lifting too quickly or using momentum decreases muscle activation and increases the likelihood of a muscle or connective tissue strain or tear.
Using correct technique will help you develop muscle strength, size, power, and endurance, and will minimize risks associated with lifting weights. Here are a few links to websites I like to refer to: Oxygen Women's Fitness , National Strength and Conditioning Association, and Muscle and Fitness.
