Tuesday June 27, 2006
Work your way up
By LANCE COURY
There's a big difference between a bodybuilder, who lifts weight to increase muscle mass as big as humanly possible, and a weightlifter exercising for strength and health. Often our perception from magazines, personal assumptions, etc can blur these lines.
Devin Coury, longtime weightlifter and inventor of the BOA Series Lifting Belt by Setwear Fitness (www.setwearfitness.com), knows first hand the health benefits of weightlifting and how safety plays an important role when reaping its rewards.
At age 19, Devin flipped his dirt bike and fell on his tailbone. Ten years later, he still feels the affects of his accident, but thanks to the strength he had developed in his back from weightlifting over the years, he was able to walk out of the hospital a day after his recent back surgery – much, much sooner than expected.
Devin offers the following weightlifting tips for a safe and effective workout routine, which apply regardless of if you are a casual or professional weightlifter.
Listen to your body; work your way up
Work up slowly to what you can handle. Like any other sport, you’re taking the chance of many injuries if you push yourself too hard. If you lift too heavy, or too quickly, you can tear or rip a muscle, possibly causing internal bleeding.
A good rule of thumb is to be able to do at least 10 to 12 repetitions of the weight you’re lifting. If you can do only two or three reps, you’re lifting too heavy.
On the other hand, if you can do sets of 25 to 40, your weight is likely not heavy enough. Along the same lines, keep in mind there’s a point when your body stops growing. It’s important to listen to your body’s plateau and not try to force it to get bigger than it can – instead enjoy the shapely form it’s taking.
Choose your gloves and belt support wisely – find the perfect fit
Weight lifting belts play a significant role when it comes to safety – they act as a stabiliser, keeping your back in line, your stomach in and your posture in the right position.
Contrary to popular belief, weight belts in no way stop your muscles from contracting, instead they give you vital support to use your muscles correctly. When looking for a weightlifting belt, make sure it can provide you with a customised support that closes the gap between the belt and your spine – stabilising your back. Without a good fit, the belt will just squeeze your stomach and not your sides, failing to provide lower back lumbar support particularly important when heavy lifting.
Gloves are also important when weight lifting – ensuring a safe and more comfortable grip while protecting your hands.
Bend with your knees
Your back is the most vulnerable part of your body, and the platform from which your arms and legs work, so when you’re lifting, follow the time-honoured advice of “Bend your knees” - lift with your legs; not your back!
Always have a spotter; ask for help
When lifting a heavy weight, you take the chance of the bar dropping on your chest and breaking a rib – or worse. A spotter, overseeing your reps regardless of your strength, can prevent this from happening. If you do not have a friend there to spot, don’t be afraid to ask a person at the gym for help.
Warm up and stretch
Stretching increases flexibility and results in better performance, good posture, fewer injuries and overall better fitness. By warming up the body, you increase the circulation of blood flow and can prevent injuries such as muscle tears.
Enjoy yourself
Don’t stress about it; enjoy the weightlifting art form and process. – HealthNewsDigest.com
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