Opting for a strength training program means exposing yourself to the risk of injury especially when precautionary measures are not followed.In order to make the muscles perform well during fitness exercises, you need to subject them to the maximum stress they can bear.However, there are limits to how far you can go, as this can cause serious injury.Although it is not easy to protect yourself from all sports-related injuries, you should avoid situations that can cause injury.
Using the right techniques during sports activities
The most common injuries during sports sessions are usually caused by poor technique.Athletes who use the wrong approach are vulnerable to tears in muscles, joints or connective tissue.There is also a high risk of straining or spraining a body part.For example, the most affected is the knee.
It is therefore essential to master the technique that corresponds to each strength training exercise.
In addition to helping practitioners to exercise their sports disciplines safely, mastering the techniques also allows for effective results.It also helps to prevent injuries that may result from stress or strain during exercise.
Avoid heavy lifting
For a successful fitness programme, you need to have stamina and endurance.When doing strength training exercises, although it is permissible to gradually increase the loads, it is strongly discouraged to overload the weights to the point of losing control of your muscles.Contrary to what most people think, building muscle is not synonymous with excess weight.Bodybuilding is a rather special discipline and very different from weightlifting.
For bodybuilding exercises, you can perform reps in each set.The maximum limit is 75% for each exercise.So, depending on the athlete's ability, it is possible to repeat the upper body exercises between 8 and 12 times.For the legs, the number of repetitions can vary between 12 and 16 reps.
When the weights are overloaded, the athlete cannot do enough reps.This increase in weight puts enormous stress on the body's structures and causes injuries that can slow down the continuation of the sports programme.Some bodybuilders are even forced to end their careers due to the severity of the resulting injuries.For effective muscle development, opt for a gradual increase in load for each exercise.
Don't cheat in the movements
Cheating" during a strength training session means using heavier loads than those recommended for your body.However, it must be emphasized that this is a technique that follows a specific methodology and movements.During cheating movements, the athlete uses muscles other than those involved in the exercise.In other words, the athlete must balance the load or give an impulse that will make it easier to lift the load.
The assistance of a training partner is necessary for forced reps.The partner will help the bodybuilder to lift the heavy loads.The unassisted performer risks serious injury by attempting to move these weights.In addition, the practice of cheating movements can increase the stress level of the practitioner as well as the risk of injuries.Indeed, there is a high probability that the athlete will lose the sensitivity of his or her muscles and thus lose control of the weight.This is why it is advisable to seek the assistance of a professional and motivated partner.
Interval training sessions
Training for too long or very frequently can also pose a threat to the body's structure.To be successful in weight training, it is essential to opt for short sessions and to allow yourself time to rest.This is because the parts of the body that are built up during the exercises are able to increase in size during the relaxation period.Thus, a fitness programme without rest can lead to serious damage to the body and even to chronic fatigue.If the athlete persists in overtraining despite being tired, the risk of stress and serious injury is increased.
To succeed in your bodybuilding programme and obtain effective results, it is recommended to limit your exercise sessions to 3 or 4 times a week.Also, the duration of each session should not exceed 1 hour.
Warm up before any exercise
Warm-up sessions are mainly to put the muscles in a predisposition to cope with the stress caused by the weight training exercises to be done.By doing long sets with low resistance, a large amount of blood enters the parts involved in the activity.This makes them more flexible and increases their mobility.Also, the temperature of these parts rises considerably.
In order to get the body ready to fight stress, a cardio-training warm-up is a good option.In addition, it is very important that the sets that are to be used for warming up are light.They allow the muscles, joints and connective tissue to be highly resistant during the weight training activity.
On the other hand, the more muscle power you are able to generate, the more risk of injury you are exposed to.By opting for proper warm-ups, these risks are gradually reduced.One of the most common ways to do this is to start each exercise with a light load and then do long sets.This approach allows the number of reps to be reduced proportionally with each successive set.This method is called the "pyramid technique".You can use it to warm up the muscles and reduce the risk of injury.
The warm-up should be extended when you want to do physical activity in winter.
Don't forget to stretch your muscles
After any sporting activity, it is essential to stretch.In addition to facilitating the flexibility of the body in the specific case of bodybuilding, a stretching programme helps to keep in good shape and stay healthy.
To stretch properly, you need to do repetitions with light loads at full amplitude.However, you should be very careful not to exceed the maximum range of motion.When muscle tissue is stretched to a very high level, the performer is in most cases at risk of joint, muscle or connective tissue injuries.
Also, as mentioned above, muscle injuries can occur during training with heavy weights.This is because the lack of stretching leads to the normal and proper swing for good exercise conditions being exceeded.You should therefore be as vigilant as possible and sufficiently stretch the parts involved in the muscle exercise.
Opt for a complete and balanced diet
Nutritional needs are proportional to the resistance required to carry out a strength training exercise.When you decide to follow an intense fitness programme, it is essential to combine your efforts with a healthy and balanced diet for effective results.
The body becomes weaker and weaker during periods of caloric restriction or when you eat less to lose fat.Carbohydrate calories are very necessary for successful intense weight training.And so, with a dietary deficit, the body experiences great difficulty in supporting the efforts made and in recovering from rigorous training sessions.Indeed, a diet that is too hypoglucidic mainly increases the metabolism of lean tissue in order to supply the body with energy.As this can increase the risk of injury, it is advisable to forgo strict diets while you are training intensively.
Stay focused during exercise
Strength training is one of the sports that requires maximum physical effort.
Whether in the gym or elsewhere, it is very important that the performer pays full attention to the activity being performed.A simple lack of vigilance can cause significant damage such as the risk of injury.To avoid injury during fitness exercises, you must stay focused throughout the exercise.Not only does this focus allow the athlete to perform the activity safely, but it also makes it easier for them to achieve their goals.
The main causes of strength training injuries
There are several situations that can cause injury during strength training.Injuries can result from:
- Overloading by the performer;
- Improper use of performance techniques;
- Incorrect positioning of feet or hands during physical exercise;
- Positioning of hands between the counterweights of a machine;
- Loss of control of a barbell, dumbbells or machine weights;
- Slipping off a bench or weight machine;
- Breaking equipment during a workout;
- Lack of attention by the assistant.