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Living > Weight Training Safety
When weight training/lifting weights, whether you do
it for fun, for sports or for competition, you
should keep these guidelines in mind so you can lift
weights safely and avoid serious injury or even
death.
First, set goals for yourself. The goals of your
training program will depend highly on your age,
physical maturity and the reason you are lifting
weights. You will need to consider which exercises
you will use, how often you will do each exercise,
what weight you will start with and when you will
increase this weight.
Next, wait until you’re ready. For most boys and
girls a proper age will be 15, before you attempt
any of the major lifts (bench press, clean and jerk,
power clean, snatch, dead lift). These exercises are
likely to cause injury if you lift heavy weights
without proper technique and the help of spotters.
Finally, warm up and cool down for each training
session. Your warm up session before lifting weights
should include a variety of stretching exercises,
calisthenics and some form of cardiovascular
exercise like jogging. When you begin lifting
exercises use small amounts of weight at first, and
then progress to heavier weights. Stretching is also
extremely important during your cool down as it
allows the muscles to release lactic acid and
prevent muscle soreness.
If
you’re new to weight lifting, it may be a good idea
to find a teacher or personal trainer who can help
you learn to do the exercises properly. Good
technique is one of the most important ways to avoid
injury. Some high school coaches or athletic
trainers can also help you. . If a college is
located in your town, the weight coach for the
varsity athletic teams may be able to give you
advice or recommend another teacher. The National
Strength and Conditioning Association may also be
able to recommend a qualified coach in your area.
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