There is no doubt that there are many risks in high intensity workouts. These potentially negative factors can result in many complications for the body. And many times, our desire, determination, and motivation may lead us into certain physical challenges. However, these potential negative outcomes should not discourage you from becoming a successful lifter. After all, the benefits of building muscle and shredding fat are endless. Yet, it is imperative to learn how to protect your body.
1.Learn How to Lift
This first tip may sound as simple and something that everyone is aware of it. However, the reality is that the technical aspect is somewhat undermined these days. Learn how to squat, deadlift, bench etc. Build a clean technique especially for your deadlift and squat. The back and hips must sit well during these movements. These proper movement patterns can optimize and protect the body during the motion.
However, the wrong movements can be a platform for immediate injury occurrence. That is why it is suggested to consult with some fitness experts or experienced bodybuilders before starting to lift heavy. That way you will get some important tips about how to properly exercise. And this will protect you on the long term.
2. Warm Up and Stretch
A proper warm-up is an indivisible part of the process of protecting your body. Start your training session with 15-20 repetitions of the certain exercise that you intend to do. Or you can do a warm up by doing a walk on the treadmill for 10 minutes before your weight lifting training.
The second phase is to stretch your muscles. This is very important as it will prepare the muscle cells for the upcoming challenge. For example, try stretch for 30 seconds to for each muscle group. Also, make sure you do not bounce while stretching. This is very important as if your muscles are not stretched – the result can be an unwanted injury.
This is also an important element that can protect your health. But, in today’s bodybuilding world there are weightlifters that avoid these helpful innovations. There are several reasons for that. However, it is important to use knee wraps especially during heavy exercises such as squats, deadlifts etc. This way you will be able to protect the knee joints. Moreover, the knee wraps can optimize and increase external pressure and share strain across the body area.
Another good option is to use wrist wraps. They are useful especially during heavy lifts regardless of the exercise. Also, they can decrease the chances of you dropping the weight and injuring yourself. And on top of that, the wrists wraps can galvanize your strength as it will help you to lift heavier than usual. This is because you don't have to worry about your grip.
Therefore, check some of these products that will help you to protect your body in the long term. Many bodybuilders tend to suffer from wrist pain at some point during their life. The wrist wraps can help you to prevent this problem from occurring in the first place. So invest in good equipment before lifting heavy.
4. Diet and Dietary Supplements
To protect your body, you need to have a proper diet plan. On that note, it is important to emphasize that diet that is based on high protein intake can be beneficial. Moreover, the proper diet plan can optimize the strength levels and can improve your recovery. Also, supplements formulas that contain Magnesium, Calcium and Glutamine will also help to protect your body. For example, taking Magnesium can protect your wrist from damage due to the heavy lifting. Additionally, Vitamin C helps your body make collagen. And this contributes to the body to maintain the integrity of your bones, muscles, skin and tendons. Redcon1’s Fox Trot is another option in the battle against joint pain.
5. Focus on Your Exercise
The last and maybe the most important element is to focus on what you are doing. Although this may sound as simple it is the easiest way to hurt yourself while lifting. Paying attention can be very important in preventing injury. Also, it will enable you to concentrate on the exercise which will protect the body from twists and strains. Avoid looking too much at other users in the gym and focus on yourself only. That way you can maximize your results and you will not get distracted.
6. Avoid Overtraining
This is another problem that is quite common. Especially among young bodybuilders that feel energetic and determined to be successful. Having said that, there is nothing wrong of being motivated to become a beast in the gym. However, it is imperative to look at your training sessions from a neutral perspective. In other words, you need to evaluate the pros and cons of having too many gym days during the week. According to a research study the so called overtraining syndrome can lead to negative symptoms and possible end to athletic career.
Symptoms of overtraining syndrome:
These elements can cause a long term negative effect on your body. Therefore, it is important to avoid potential overtraining thus protecting your body.
The Bottom Line
As we have stated before, killing it in the gym can bring a broad spectrum of benefits. However, there are also factors that can potentially cause harm to your body and wellbeing. That is why it is important to take certain steps that will ensure being safe in the gym. And these tips are just a few of the many that you can embrace during your workouts. Remember, staying healthy is the main prerequisite for reaching your fitness goals.
Chris Hazen | @thechrishazen | firstname.lastname@example.org