Returning to Weight Training Post-Injury

Returning to weight training post-injury can be a delicate process, which can be frustrating when all you want to do is lift! However, it’s important to recognize that the immense stress we place on our joints and muscles must be respected, and as such, practicing as much caution as possible when returning from injury is essential to prevent re-injury.

Even if your injury wasn’t something that laid you up for a while, even little nagging injuries can progress with time, ultimately affecting your performance and your results. These long-term issues may not seem like a problem, but when you’re committed to a training program you want to get the most out of it. And besides, that little nagging injury can ultimately lead to something more serious, potentially messing with your program altogether.

We would like to highlight a few things to keep in mind when returning from injury and making your way back into your normal lifting routine. These shouldn’t be considered “rules” to live by, but rather, ideas you may want to consider depending on the nature of your injury and your recovery.

  1. Begin lighter than you think – If you have been sticking to a regular lifting program for a while, many of your later gains would have been achieved mainly through hypertrophy, which is simply gaining more muscle mass. However, one of the first things to be acquired when starting a new program, as well as one of the first things to go when stopping a program (e.g. due to injury) is neuromuscular coordination. This involves motor unit recruitment and the ability of the body to coordinate movements at the finest levels. This is typically why people first starting a program see increased results in the first 2-3 weeks without any noticeable change in size. In the case of returning from injury, we suggest reducing the amount of exercises, as well as the weight involved, to an “easy” level. For sure, it should still require work, but don’t worry about pushing that extra little bit on the first day. Simply going through the motions will help quickly return some of that neuromuscular coordination, ultimately increasing your strength and decreasing risk of further injury.
  2. Bracing – Don’t be afraid to seek additional support if you need it. Bracing is one of the easiest ways to do this, especially for the lower limbs, and while it won’t necessarily increase your performance, it may prevent a serious injury from occurring. For example, knee braces can help stabilize your knees without sacrificing normal range of motion. For weightlifters, many will require larger knee braces, while Crossfit athletes may require something lighter for more agile movements, like knee braces in basketball. In any case, these can be great options to help maintain stability in your knee joints, and there are braces available for almost every joint in the body now.
  3. Stretching – Keep up on your flexibility. This can be really tough if you are already devoting a large chunk of your day to lifting, but if you’re crunched for time, focus stretching on the areas that need it most. Whole body flexibility is an important component of fitness, and it acts to reduce the risk of injury, such as muscle strains, while also improving coordination. Even gentle stretching will go a long way, and you can incorporate bits and pieces at home too. A great time is when you get out of the shower and your body is warm. Otherwise, you can stick to before and after a workout.

Conclusion

These ideas may be pretty obvious for some, but they can be easy to forget in the excitement of returning to a training program. If you have these on your mind, you’re already on a good path to a successful recovery and return to training. Again, just be careful, take it easy at first, keep up with your flexibility, and if you need it, don’t be afraid to use assisted support in the form of a brace. Keep it up!

Continue Reading

New to Weight Lifting? Make to Sure to Have a Personal Trainer Guide You

Many weight watchers are not relying anymore on merely diet and cardio exercises. More are getting into weight lifting. Why? Because of the after burn.

If you really want to lose weight and tone that muscles, proper diet and cardio exercises are not enough, but do not skip these essentials, OK? Weight lifting, otherwise known as strength training has the power to burn fat even after you step out the gym. This power is commonly referred to as EPOC (Excess Post Oxygen Consumption). Weight lifting may burn fewer calories during the workout perse, but the burning continues even when you are at rest. So, most probably this is what you heard, that’s why you decide to start strength training, but word from the wise Thrive Fitness experts, better have someone guide you during the process. You must seek for the assistance a professional personal trainer.

Importance of Having a Personal Trainer When Lifting Weights

A personal trainer can demonstrate how to  lift weights properly. There is a proper posture that should be observed during weight lifting. This is essential if you want to get the most out of strength training.

Fitness experts know the anatomy of the body.  Hence, they can provide you routines that will help you develop muscles and burn fat.

Accidents and injuries can be avoided, if and only if you know what you are doing. A trainer will be able to assist you in your workout to prevent untoward incidents that can lead to injuries and trauma. They will help keep you safe during the whole process.

People may have negative issues and misconceptions about weight lifting. Personal trainers are there to clarify these matters and other health related issues.

Thrive personal training help you identify your strengths and weaknesses, help you set and achieve certain goals, review routines and diversify, and they make sure that they keep you right on track.

A personal trainer can help you push through your limits. You will be surprised that there are a lot of things that you thought you could never do or achieve.

Final Thoughts!

Weight lifting is very essential if you want to achieve the physique you have always dreamt of. And you can have that, just believe in yourself and ask for an assistance. Many personal trainers will be willing to help and motivate you to reach your goals. So before you start anything, ask for help!

Continue Reading

Tips and Tricks for Weightlifting in your own Backyard

Whether you’re a pro or a beginner when it comes to weightlifting, you sure know how important to practice and to work out on a regular basis. And since you need to do it consistently and regularly, you need to find ways to bring the gym at home. That’s probably the main reason why most weightlifters would build a backyard gym.

Weightlifting in your own backyard is such a great idea. You sure don’t need to go away from home to work out or practice lifting. And unlike other sports, weightlifting doesn’t really require too much equipment to begin with. You just need a conducive location and enough space at home. And your best option is the backyard.

To give you more ideas, let’s check out some of the tips about weightlifting in the backyard.

Weightlifting Workouts and Training

You sure know that when it comes to weightlifting, training and practice is very important. Most of these trainings require strength and power. For beginners, all the routines are quite intimidating. Yet, doing regular and right training is important to get fit and to become great with weightlifting. It also requires a good amount of determination, consistency and the right set of mind to be better with it. It’s not just about having the strength and the energy to do it, you need to be mentally ready too.

There are too many workout routines and exercises that you can do in order to improve your weightlifting performance. It is important that you know your options, and know what works for you. At some level, you might need to ask the assistance of a professional to assist you in finding the best program that will help you all the way. You might also need to evolve all your routines every single time to give your body the enough opportunity to reach its limits. Most of all, don’t forget to give your body a time to rest. Don’t push it to its limits or you’ll end up with an injury.

Backyard Weightlifting

The good news is that all these routines you can actually do and perform in your own backyard. Thebackyardsite.com gives out too much information about transforming your backyard into a gym and a conducive workout space. And weightlifting is one of the best sporting exercise that you are able to do at home. There are several things that you need to consider in order to have the most successful backyard weightlifting experience.

First, find a good space in the backyard where you are able to start making a good plan of how everything will be built. Then make a good list of all the things, equipment and tools that you need to use. Whether you buy it from a shop or you make some DIY weight bags or barbells, it is important that you know what routines and programs you do. You can even make use some of the available stuff that you can see around. Like some big trees, tires and rocks. You certainly can find ways to use them for your routines. It is always about having the best ideas to begin with.

 

 

 

 

 

 

Continue Reading

Why Women Should Weight Train

Why isn’t weight training for women more popular?

There are a lot of reasons why women should weight train but there are some misconceptions that prevent them from doing so.  Many think they will build too much muscle and begin to look too masculine.  This isn’t even possible, women don’t have the testosterone to make that happen.  Instead women tend to rely on cardio alone missing out on the benefits that come from weight training.  Here are some reasons women should be more inclined to embrace weight training.

Reasons Why Women Should Weight Train

Lose Body Fat: Lifting weights as little as three times a week can burn three pounds of fat in as little as two months.  When you increase your lean muscle mass your rate of metabolism increase, you will continue to burn calories for up to 8 hours after your workout.  Every pound of muscle you have burns an extra fifty calories every day without you having to lift a finger.

Improved Strength: Woman can gain strength from lifting weights but they don’t gain size the way that men do.  You will have muscle tone and definition throughout your body.  Women who lift are 30%-50% stronger than women who don’t train regularly.

Change Your Shape: Want to drop a dress size or two, weight training is the fastest way to do it.  When you start building lean muscle mass there will be changes all over your body.  Your thighs, butt, upper arms will all start to show definition and your waist gets smaller too.  It’s a great excuse to buy yourself a whole new wardrobe.  Here’s a video showing the transformation you can go through.

Reduce Risk Of Heart Disease: It’s not just running that improves your cardiovascular health weight training does too.  Beyond that it will help reduce the bad cholesterol while increasing the good cholesterol.  Your circulation improves and your blood pressure levels out.

Decreased Risk Of Osteoporosis: Women over 40 are at particular risk for osteoporosis and working out with weights increase the amount of lean muscle which in turn strengthens bones.  Even if you are in the early stages of osteo you can slow down the effects and be active longer.

Diabetes: The increase in the number of people with Type II Diabetes has gotten out of our control but weight training can help.  It burns calories and helps to stabilize blood sugar keeping you with healthy blood glucose levels.

Ladies, the weight room is no longer the exclusive dominion of male athletes.  Get yourself in there and take control of your own health.  Enroll in a class that works with weights if that makes you more comfortable.  If you want to live a long healthy life then resistance training needs to be part of it.

Continue Reading

Site Footer

Copyright 2016 Julie Scanlon | All Rights Reserved | Privacy Policy