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When first beginning weight training, you may find a bit of post workout soreness, which is okay; and chances are, you'll also feel some tightness or achiness 24 to 48 hours after your workout. (This is often termed as Delayed Onset Muscle Soreness). The following tips are a guideline to help minimise your soreness. 1. Warm up before you lift: This may sound like common sense, but you need to warm up even before you lift a 1kg dumbbell. Your warm-up increases the temperature of your muscles, making them more pliable and less susceptible to injury. A good warm up should take around 5 to 10 minutes, depending on weight size, and can consist of walking, jogging or even stair climbing, with some added arm movements to get your arms ready for weight training. Alternatively, you can opt to use the rower, cross trainer with arm handles that exercises and warms up your whole body. 2. Start with an easy set: When you start your first set, start by performing 8 to 10 repetitions with a very light weight first, as a warm up and then gradually increase your weights. This will also help your muscles get used to the increase in weight. 3. Lighten up: By choosing a heavy weight too soon, you may lose control of the weight and drop it on yourself or someone else. It can also cause you to strain or tear your muscles resulting in serious injury. 4. Slow down the speed: Lifting weights too quickly can be a fast way to self injury. Take your time to lift each weight slowly. So take at least two seconds to lift a weight and two seconds to lower it. If you are causing any banging or clanging, then slow down even more. 5. Don't hold your breath: When you are lifting weights, your blood pressure tends to rise, which normally isn't too much of a problem. If you on the other hand, tend to hold your breath while lifting a weight, you may cause your blood pressure to rise even more, and then when it suddenly comes crashing down, you may find yourself passing out. If you suffer from a heart condition, this could put your health in serious jeopardy. 6. User the proper form: When lifting heavy weight, it may be a good idea to have someone check your form, to make sure you are not over extending your back or cocking your wrist the wrong way, as this can also lead to injury and unnecessary soreness. 7. Cool down after weights: When you've completed a fairly fast paced weight workout, include a five minute of slow aerobic exercise. The aerobic cool down will help give your pulse, blood pressure and breathing a chance to slow down. If you've been lifting weights at a slower pace, with plenty of rest in between sets, then a few minutes of stretching at the end with suffice as a cool down.
8. Rest a muscle for at least 48 hours: When you are concentrating on weight lifting on certain muscles, you don't want to exercise the same muscles two days in a row. When you lift weights, you tear apart your muscle cells and they need at least a day to repair themselves, helping them to become stronger. When this rule is ignored, weight lifting may make you weaker rather than stronger. Your muscles may also be too tired to lift weights at their peak operating level.
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==== ==== More information on weight lifting can be found at: http://mikeseroveyonhealth.com/history-weight-lifting/ ==== ====