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Safety
Strength training can be a safe form of exercising, however each category has it
advantages as well as disadvantages. Weight training can be one of the safest
forms of exercise, especially when the movements are slow, controlled, and
carefully defined. However, as with any form of exercise, improper execution can
result in injury. When the exercise becomes difficult towards the end of a set,
there is a temptation to "cheat", i.e. to use poor form to recruit other muscle
groups to assist the effort. This may shift the effort to weaker muscles that
cannot handle the weight. For example, the squat and the deadlift are used to
exercise the largest muscles in the body—the leg and buttock muscles—so they
require substantial weight. Beginners are tempted to round their back while
performing these exercises. This causes the weaker lower back muscles to support
much of the weight, which can result in serious lower back injuries. To avoid
such problems, weight training exercises must be performed correctly. Hence the
saying: "train, don't strain".
A lifting belt is sometimes worn to help support the lower back.An exercise
should be halted if marked or sudden pain is felt, to prevent further injury.
However, not all discomfort indicates injury. Weight training exercises are
brief but very intense, and many people are unaccustomed to this level of
effort. The expression "no pain, no gain" refers to the discomfort expected from
such vigorous effort. It does NOT suggest ignoring the more severe pain that
comes from injury.
Discomfort can arise from other factors. Individuals who perform large numbers
of repetitions, sets and exercises for each muscle group may experience lactic
acid build-up in their muscles. This is experienced as a burning sensation in
the muscle, but it is perfectly harmless. These individuals may also experience
a swelling sensation in their muscles from increased blood flow (the "pump"),
which is also harmless.
Beginners are advised to build up slowly to a weight training programme.
Untrained individuals may have some muscles that are comparatively stronger than
others. An injury can result if, in a particular exercise, the primary muscle is
stronger than its stabilising muscles. Building up slowly allows muscles time to
develop appropriate strengths relative to each other. This can also help to
minimise delayed onset muscle soreness. A sudden start to an intense programme
can cause significant muscular soreness. Unexercised muscles contain
cross-linkages that are torn during intense exercise.
The Cross Trainer exercise machine can be used to warm up muscles in both the
upper and lower body.Weight trainers commonly spend 5 to 20 minutes warming up
their muscles with aerobic exercise before starting a workout. They also stretch
muscles after they have been exercised. The exercises are performed at a steady
pace, taking at least two to four seconds to lift and lower the weight, to avoid
jerks that can damage muscles and joints.
Exercises where a barbell is held above the body, such as the squat or the bench
press, are normally performed inside a squat cage, which can catch the bar, or
in the presence of one or more spotters, who can safely re-rack the barbell at
the end of the set if the weight trainer is unable to do so.
Anyone beginning an intensive physical training programme is typically advised
to consult a physician, because of possible undetected heart or other conditions
for which such activity is contraindicated.
There have been mixed reviews regarding the use of weightlifting belts and other
devices, such as lifting straps. Critics claim that they allow the lifter to use
more weight than they 'should'. Using a belt is more controversial as it does
not prepare people for real situations, as they do not normally wear lifting
belts when performing real-life tasks. This can lead to inadequate
inter-abdominal pressure and torso/lower back stabilization ability. Some
criticize that the gripping muscles in the forearms receive less benefit from
the deadlift when using straps. This is not a concern to people who do other
exercises for forearm development, or who are not concerned with forearm
development. Strap-like implements are commonly used in real-life deadlifting
situations, and in many cases weights are levered against the body or sandwiched
between the arms, so that not as much gripping strength is used anyway. One less
abrasive alternative to deadlifting with straps would be to lift wearing wrist
weights, as they would add to the weight without further stressing the grip.
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