Safety Considerations During a Bodybuilding Workout

  

During a workout, working hard is not enough. You must do it correctly so that you do not hurt yourself. Injuries are never worthwhile as it will disrupt your training schedule and perhaps destroy the hard work that you have put in earlier. Patience and knowledge is the key. You will need to build muscles progressively in a systematic manner. Here are the guidelines:1) Be conservative in choosing how much you are able to lift. This is especially important if you are new to weight training or have not been training after a long time.2) It is important to master the correct lifting techniques so that you do not hurt yourself.

3) When you are tired, do not train as it will be counterproductive.

4) Use a Spotter or a Smith machine when you are lifting heavy weights.

5) Check the functionality of any equipment before use.

6) Put the collars on the bar.

7) Wear comfortably by choosing the right gear.

8) Seek advice from a qualified trainer. This will make your training more effective by targeting the right muscles and exercise.

9) Doing a proper warm up and warm down.

Overtraining

If you have 3 or more of the following symptoms, you may be in danger of a burnout. Normally 3 to 4 days rest will get you back on track. Proper rest and nutrition will reduce the chances of overtraining.

a) Lacking the desire to train
b) Falling sick easily especially in the throat and chest area
c) Feeling Tired and Restless
d) Decrease Maximal Heart Beat Rate.
e) Mood Swings for no apparent reasons. You may feel anxious and stressed out.
f) An increase in resting heart rate (RHR). Any reading above normal shows you have not recovered from your previous workouts.
g) Find Difficulty in Sleeping.
h) Lacking Appetite.

If your muscles feel sore after all that training, it is perfectly normal. You will probably be experiencing more soreness than someone who trains on a regular basis. Muscle soreness is also known as delayed on-set muscle soreness (DOMS). DOMS are caused by the microscopic tears in your muscle due to weight training. When these heal, they produced bigger and stronger muscles (with optimum rest and recovery). In addition, a proper warm up and warm down can also reduce the likelihood of muscle soreness. Vitamins A, C and E are specially important as they help to reduce inflammatory caused by muscle soreness.

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