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Dumbbell Dangers How to Prevent an Injury When Working Out With Dumbbells?

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Exercise is a key component to keeping your body and mind fit. Everyone will benefit from working out, but only if you do so correctly. Many different things could go wrong during a workout, so it is important that you prepare and use the proper precautions. An accident that leads to injury will hamper your workout progress more than just about anything else, so it pays to be extra careful.

Regardless whether
you are picking up dumbbells for the first time, or you are someone
who has been consistently pumping iron for 30 years, everyone needs to follow
some basic guidelines for staying sage at the gym. Gym equipment is designed to
be as safe as it can be, but no design in the world is going to be able to
account for human error. So, play it safe and you should be sweating and aching
in all the right places.

Keep reading to
find out how you can prevent an injury while training with dumbbells.

Stretch Before and After

The first bit of
advice is something that a fair amount of exercise enthusiasts seem to forget
about more often than not. Stretching is so important to get your
muscles, tendons, and joints ready for the upcoming punishment. It helps make
everything looser, oxygenated, and generally more prepared to exercise.

By stretching out your muscles properly, before and after, you are also going to do your best to prevent pesky muscle tears that can put you out of commission for a long time. Just do your best to get a proper stretch and get your blood flowing before you really start your workout. Thats one of the best ways to avoid a dumbbell injury.

Know Your Limits

Yes, the point of exercising and working out is to get stronger and better at the particular exercises you do. However, this does not mean that you should push yourself too hard too soon. Your body can only take so much punishment before it starts to ache, so it is probably a bad idea to add an extra 50 kilos to your max bench press. Using too much weight too soon is one of the most common rookie mistakes that can result in major injuries, so it pays to know your limits.

Take It Slow

Your limits here
dont have to be on weight alone, as not everyone is going to work out with weights.
Cardiovascular activities such as running and cycling is are great ways to get
your heart pumping so you can burn off excess calories, but only if you listen
to your body. If your legs start cramping or you start feeling the pain you
need to know it is time to stop or drastically slow down.

Why is it important to take it slow?

A dumbbell workout, having in mind the muscle it can target, will always be a co-depended one. This means that you will rarely ever do it in isolation from other types of training. Most people put their dumbbell workout on chest day, when they can work their entire pectoral area, but also the biceps.

Injury Free Dumbbell Workout

It goes without
saying that a demanding routine on the bench will leave little room for a
demanding session with a pair of dumbbells. So what is my advice? Take the
first part of the workout slow, and you can exert more power when you finally
lift those dumbbells.

The same goes for doing cardio, or just about anything else. If the dumbbell workout succeeds another one, make sure that you pace yourself during the first part of your training session, as to avoid a dumbbell injury.

Stay Hydrated

This tip can save you from hours of agonizing muscle cramps, which as anyone whos ever experienced this will tell you really, really hurts. When working out, you are naturally going to sweat a lot, thats if you are doing it right and youre giving your muscles a thorough workout. Keep in mind that everything that goes out of your body is going to need to be replenished.

Flavor Your Water

Make sure to keep lots of water on hand and even a sports drink or two to help replenish those electrolytes and salts lost through sweat. Water, really is the essence of life, and you are going to be doing your body a big favour by staying hydrated while exercising.

Listen to Your Body to avoid a dumbbell injury

Everyone is going to have different abilities and skill levels at the gym, so it is difficult to say exactly what an individual workout should look like. Your best gauge of success with exercise is to listen to what your body is telling you. Some mild aches and pains are a good thing and come with the territory, but overdoing the set is one of the ways to cause a dumbbell injury.

If you notice
something is too painful or just not right, it is time to listen as your body
is telling you something is wrong. Ultimately, though, your body will take some
time to adjust to the workout and its very likely youll feel stiff the next
day, but if you take on board the aforementioned tips then youll increase your
bodys conditioning and improve recovery time.

Avoid jerky
movements with the dumbbells

In order to get the most out of your dumbbell workout, you will have to perform slow and controlled movements. This is the only way to activate the proper muscles, and also ensure the greatest amount of burn.

Watch Your Movements

But going slow is not only about efficiency. It has to do with staying injury-free as well. If you perform the repetitions with a jerky movement, you can easily strain yourself and be out of the gym for days.

Using the dumbbell for different exercises

The only rule you need to remember when using the dumbbell for different types of exercise, is to keep correct form. If , say, you are doing a front loaded squat, where the weight is supplied by the dumbbell, you only have to make sure to keep the proper posture for the squat.

Dumbbell Exercises

It is also important to bend your back slowly when putting the weights down, since most of the lower back injuries happen after the set is actually over. Dumbbell relate injuries definitely fall within this category!

Summary

All in all, if youre the type of person who regularly works out then youll already know that proper pace and energy awareness are the best precaution mechanisms when it comes to injury prevention. Always remember that before you start to work out you should be adequately fed and hydrated. Do also note that you have to stretch your muscles to prevent muscle strains.

Try not to overwork yourself and know your limits, since for as much as you might want to look like Arnold Schwarzenegger, you need to get there incrementally and over-lifting is the fastest way to an early gym hiatus. The best way to avoid a dumbbell injury is to follow some of the tips above, and take it one step at a time.

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fitness tips

Stay Healthy And Active With These Fitness Tips

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Overall fitness isn't just about cardio. Although cardio is a major component of weight loss and heart health, it is important to incorporate strength training into your fitness regimen. Strength training builds muscle mass and helps you burn more calories post-workout. Follow these strength-training tips to amp up your workout and get a complete workout.

Alternative sports can offer people good fitness options for people, alongside the more regular forms of exercise. Free-running is a sport that emphasizes full body fitness. Climbing, running, and general agility are main requirements to free-run as you run, climb, and jump across many obstacles. Not only are they fun, but they unleash your inner child's desire to run and jump over railings, off the beaten path of adulthood.

Ankle and Knee Stability - Exercises To Build Lower Leg Strength
Source: Flickr

If you want to reach your goals in terms of fitness, then you need to work backwards. You should pick a date of completion for your fitness goals and work backwards, listing off all the short-term goals in between. This way you look at your fitness goals as deadlines.

The best way to get children interested in fitness is to be a good example and by being involved with them as much as possible. Try taking an exercise class, playing tennis or hitting a baseball together. Not only will you both benefit from the increased activity, but it's a great way to maintain a close relationship.

To help you include exercise into a tight schedule, you should walk whenever possible. That could mean taking the stairs instead of the elevator at the office or parking at the back of a large lot to give you a brisk brief walk to the store. When it comes to working out, every little bit counts.

Add resistance training to your exercise plan. Resistance training helps build muscle. The more muscle you have in your body, the more quickly and efficiently you can burn calories. Resistance bands or light weights are good options for working out at home. You can also use your own body weight to provide resistance. Exercises, such as push-ups and squats, make your muscles bear the weight of your body and that builds strength.

After every workout, one thing you may want to do is take protein. This can be either in the form of a protein shake, a protein bar, or basically any meat product. This allows for your muscles to recover faster from your workout and overall make your muscles grow larger.

Decide to walk for 45 minutes a day instead of 30. Walking for 45 minutes has been scientifically proven by Duke University to result in fat and weight loss. This can equal up to 30 pounds of weight loss per year for just an added 15 minutes a day. For maximum weight loss, try walking up a hill instead of down.

Obviously, there are many options when it comes to working strength moves into your fitness routine. Keep doing your cardio, but additionally, choose any number of the tips mentioned to keep your muscles strong and prevent injury. Not only will you increase your calorie burn, but you'll have awesome muscle definition to boot.

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fitness tips

Learn About Different Strategies To Improve Your Fitness Level

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Overall fitness isn't just about cardio. Although cardio is a major component of weight loss and heart health, it is important to incorporate strength training into your fitness regimen. Strength training builds muscle mass and helps you burn more calories post-workout. Follow these strength-training tips to amp up your workout and get a complete workout.

If you're just starting out with exercise, start out slow. Don't jump in head first and try to run five miles without having exercised before. You can wind up injuring yourself and doing more harm than good. Instead start with a short walk and slowly increase the length and the speed. Before you know it you'll be running five miles without any problems.

When rock or wall climbing, a great tip is to purchase shoes that fit your feet so tight that you can stand, however, you can not walk comfortably. Wearing shoes this tight will: give you the best control; and will help you use your legs in the most efficient way. Using your legs is crucial when climbing.

A great tip for optimizing your fitness is to wear a heart rate monitor when you work. With a quality heart rate monitor you can track your heart beat to see if you are getting the best workout for your goals. Many can be worn as watches so they are not a bother to workout in.

Work your stabilizers out first! Generally weights like dumbbells can tire your muscle stabilizers out first. A good work out plan uses dumbbells, then barbells, and then machines, simply based on how much the mechanism requires you to stabilize. Good balance and form are necessary for proper work out results and muscle development.

Your fitness program should include regular workouts with quality exercises. The length of the workout is not so important as what you do while you are working out. You should start at twenty minutes and gradually work your way up to an hour. You don't want to be exhausted when you work out or you will not get as much benefit from the exercises.

When you go to a vegetarian restaurant do not think that you have free reign over all of the options they present. Many of the foods at these types of restaurants are just as high in calories and saturated fats. This means you need to stay on guard about what you order.

There are three aspects to fitness that need to work in tandem in order to provide you with a healthy lifestyle. Each of these should be worked on and they are mental health, diet and exercise regimen. If you only work on one or two of these you will never reach your goals.

Obviously, there are many options when it comes to working strength moves into your fitness routine. Keep doing your cardio, but additionally, choose any number of the tips mentioned to keep your muscles strong and prevent injury. Not only will you increase your calorie burn, but you'll have awesome muscle definition to boot.

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Training Tips

Welcome to My . . . Bodyweight Workout

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All you need is your body and an empty space to do this quick and effective bodyweight workout from personal trainer Sydney Torabi.

The post Welcome to My . . . Bodyweight Workout appeared first on Under Armour.

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