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The Negative Effects Of Weight Lifting. by Jjrhymez(m): 2:58am On Sep 04, 2014 |
Weightlifting can have many positive long term effects on your overall well-being. The four primary benefits are improved strength, increased muscle mass and metabolism, improved coordination and improved bone mineral density. Each of these benefits results from aspects of weight training that are unique to its use. Furthermore, you can learn how to incorporate certain components of weight training into your routine to target each of these specific benefits. Increased Strength During the first six to eight weeks of training, your body becomes better able to use its muscle fibers to produce force; however, after this initial period, strength gains come more slowly and can plateau frequently. The longer you lift weights the more overall strength you will gain. It requires repetitive training using your muscles at maximal intensities before you reach your peak strength. Strength progress is relatively fast for the first two years of weight training as you adjust to lifting weights with only marginal, but important, improvements occurring with more training. Increased Muscle Mass One of the most aesthetically compelling reasons to weight train stems from muscular growth and development. After your body has acclimated to the initial training period, your body constantly adjusts to accommodate increased training loads. Muscle building occurs when muscles that are damaged during exercise grow back bigger than they were prior to the performance of the exercise. Bigger muscles also improve your resting metabolism since maintaining the amount of muscle you have requires extra energy. On average, each additional pound of muscle you gain burns an extra seven to 15 calories per day. Improved Coordination Long-term weight training will improve your overall body coordination. This is especially important for the elderly who are more prone to injury due to losing balance. A study performed by James Judge appearing in the 1993 journal "Physical Therapy" showed that resistance training was able to improve the balance of elderly women. In addition to better coordination for injury prevention, the coordination improvements translate into sports related activities and can make you a better athlete. Warnings Poor breathing form when performing weight training can have an adverse long-term affect on your heart. Holding your breath while lifting will increase your blood pressure dramatically and requires your heart to pump against a greater resistance. This can enlarge your heart and lead to complications later in life. Contact your doctor or physician if you plan on beginning a weight training program to ensure your heart and blood pressure are healthy enough for the activity. Furthermore, learning proper breathing techniques during exercise by a certified personal trainer will limit your risk of an enlarged heart through weight training. A general rule of thumb is to breathe in during the easy part of the lift and breathe out when you are actually lifting the weight. Powerlifting is an intense, explosive form of strength training that uses heavy weights in compound exercises that hit target muscle groups hard. The competitive version of powerlifting uses only three main weightlifting exercises -- the bench press, the back squat and the deadlift. Powerlifting can quickly develop strength through increased muscle mass, but both the competitive and recreational versions of the activity may come with some negative consequences. Performance Problems For competitive powerlifters, many of the most serious negative effects occur during powerlifting competitions. Pushing too much to increase the point score for any or all of the three exercises can lead serious injury, such as muscle tears, joint dislocations, broken bones and injuries suffered from an inability to control the weight during either the lift or the control phase of a particular exercise. The deadlift and squat portions of competition are especially fraught with risk when too much weight is used. Overtraining Injuries Another area of powerlifting that might result in negative consequences is by training too often. Hitting the gym too many times each week, foregoing your rest days or even working out too frequently in the weeks leading up to a competition can lead to diminished muscle mass, muscle strains, joint pain and fatigue. A solid powerlifting training schedule should include no more than three workouts each week. Watch Your Back Years of powerlifitng exercises may impact the muscles and discs in the back, especially if you don't execute proper form each and every time. This also might occur if you do not wear a suitable weightlifting back brace during your squats, deadlifts and supplemental exercises. The result of back pain related to powerlifting can make bending, walking and twisting difficult and painful, and it may ultimately inhibit your ability to perform even light weight training over time. Prevention Measures Proper execution of form for each of the three main powerlifting exercises will go a long way toward mitigating most, if not all, of the most common negative effects of such a program. Also, incorporating supplemental exercises into your weightlifting program will improve the strength and resiliency of crucial stabilizing muscles throughout the body that will increase performance and reduce risk of injury. Also, training under the guidance of an experienced coach or instructor can help reduce the risk of injury as well. |
Re: The Negative Effects Of Weight Lifting. by writ3eme(m): 3:05am On Sep 04, 2014 |
how true is this |
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