Do NOT Use Weight Belts When Performing Weight Training Exercises

People who are involved in weight training programs are told that wearing a weight lifting belt is one of the best ways to eliminate injury chances. Although this is true, these belts do have certain disadvantages that you should be aware of before you go ahead and purchase one. The first disadvantage is that it creates dependence once you start using it. This is because people push out against the belt when doing the lifts. When you do not have the belt the body still continues to push the abdominal muscles instead of tightening them. This can cause lower back injury.

Another disadvantage of using the lifting belts in your weight training program is that they affect blood flow rate. Normally you have to tighten the belt in order to gain the required support when the belt is so tight, your blood pressure increases. There is also increased pressure in the abdomen that increases systolic blood pressure obstructing the flow of blood to the heart.

Using a weight lifting belt also reduces strength. In normal lifting, your back and the abdominal muscles should act as a natural belt supporting the lumbar spine. Using the belt during the workouts means your lower back as well as the abdominal muscles is used to a lesser extent due to the support from the belt. This will have the opposite effect of what you are trying to achieve by getting involved in the training workouts.

The weight lifting belt also changes your lifting style entirely. It also puts pressure on different parts of the body. This can result in injury. Weight lifting belts are also used by people who are injured as a way of covering the injuries hence continuing with their exercises. This causes the injuries to worsen. Finally, the belt can change your perception leading you to lift heavier weights than you should. This is the easiest route to injury. So how can one use these belts effectively?

1. First you should not wear the belt for extended durations, as this is physically taxing.

2. You should wear the belt only when performing maximal lifts during special exercises such as dead-lifts or squats. This is because the weight is supported by the back of the lifter.

3. The belts can also be worn during the military presses which can cause the back to hyperextend.

4. Finally, you should also confirm your health with a doctor. This is because the belts are not meant for people with blood pressure problems due to their effect on blood flow.

Bill has been an online article writer for nearly 6 years. In addition to his normal topics of diet, fitness and weight training, you can also check out his latest website on Brother Embroidery Machines as well as Babylock Embroidery Machine to see reviews and product comparisons.

Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises

There are a number of possible accidents and injuries that can occur during weight lifting and training. These can range from simple aches and pains to more serious injuries, and on extremely rare occasions, death. We are going to focus on the most common accidents that are associated with weight lifting as these are the ones you may be most likely to experience.

Whilst most accidents occur to the muscles and tissue, there are a few common injuries known to occur to your joints. For example, the rotator cuff, which is the four muscles that operate together to rotate the shoulder, often suffers injury. This injury is prevalent amongst those that use a bench press as they do not spend the equivalent amount of time rotating the arm in the opposite direction. This can be prevented by simple stretches or exercises using the arm. A well known injury in many sports is elbow aggravation, known as tennis elbow. In weightlifting, this is usually caused by direct tricep work, but whilst this might bring it on, it could reveal an underlying problem. The best way to recover from an injury like this is simply to rest. Perhaps the most common joint to suffer an accident is the knee. There are various different injuries that can occur with the knee during weight lifting so it is best to seek professional advice if this occurs.

Another accident that may occur during weight lifting is back problems. Like knee injuries, there a numerous possible causes for such an accident, and again it is best to seek professional advice if this occurs. It is also advisable to stop what you are doing as this could potentially be a serious problem, and carrying on with your weight lifting session could have long term effects. This is also the case if you feel that you may have torn a muscle. In order to prevent causing a serious or potentially long-term problem, it is advisable to stop what you are doing and seek help.

Two of the most common accidents likely to occur whilst weight lifting are sprains and strains. Whilst both are similar with regards to symptoms and treatment, they are two entirely different injuries. A strain is a tear of a tendon caused by twisting or pulling, often as a result of bad posture or repetition of an activity. This can be prevented by increased muscle flexibility and strengthening. A sprain is a tear of a ligament caused by stretching. This is common amongst ankle joints, caused by running or landing on an uneven or unstable surface. The chances of such an injury occurring are increased if it has happened before and the injury has not fully rehabilitated, or if the muscle is weak.

Symptoms that you will feel in your muscles if suffering from one of these injuries are muscle spasm, pain, weakness and cramping. You may also experience localized swelling and partial loss of muscle function. When treating a strain or sprain, at least in the short term, it is important to remember the term RICE - Rest, Ice, Compression and Elevation. Increasingly, the term HIRICE is being used, with Hydration and Ibuprofen being added. Depending on the severity of the injury, physical therapy or surgical care may be required to fully recover.

Whilst there are numerous different accidents and injuries that may occur while weight lifting, most can be avoided. Make sure that you warm up before beginning a session, and take the time to cool down after any workout. Also, make sure that you don't push your self too far and overload, particularly when using weights, as you could cause permanent and serious damage to your muscles. By showing common sense and taking your time you should avoid most of the accidents that weight lifters sustain.

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