It is considered by many fitness experts that free weights can provide a more thorough and meaningful workout.
However, there is more risk in using free weights.
In fact, lifting free weights can be much more dangerous that using limited motion machines.
But if you know the proper way to use free weights you will reduce and almost eliminate the likelihood of problems.
Here is how to be safe when using free weights.
Free weights, unlike weight machines, do not constrain users to specific, fixed movements.
But because of this they require more effort from the individuals stabilizer muscles.
It is for this reason that these exercises are argued to be superior.
On the other hand, exercises using free weights improperly or without a spotter can be dangerous.
With this said, here are some tips on how you can safely use weights.
Any form of weight training in general is a safe exercise when the movements are done slowly, and in a carefully defined and controlled manner.
However, as with any other form of exercise, improper execution and preparation, and the failure to take necessary precautions can result in serious injury.
One disadvantage of using free weights is if you're using weights that are more than you can handle, you will stress more muscles than you're supposed to.
This can lead to serious injury.
As safety is a concern, avoid exercising with weights that may be too much for you.
Always maintain proper form when lifting weights.
Proper execution, form and posture, ensure that the correct muscles do the work.
Putting weight on muscles that weren't meant to handle the stress and strain will lead to injury.
For example, standing exercises must be performed in a completely erect posture, and sitting exercises should be done without slouching.
The importance of using only the weights that you can handle cannot be stressed enough.
Weights that are too heavy could prevent you from performing your exercises correctly.
You won't be able to lift them high enough and lowering them too fast might overstretch or injure your muscles.
Using lighter weights would mean you aren't getting enough exercise.
Stretching and warm ups, regardless whether using free weights or weight machines, are always necessary.
Spend 5 to 20 minutes with warm up exercises, paying close attention to the muscle groups you will be working with.
Stretching is most effective when done after the muscle group is warmed up.
Learn the proper technique for each exercise.
Improper execution means you aren't getting the most out of your exercise and you are increasing your risk of injury.
Exercise both sides of the body evenly, front and back, left and right.
Be sure to always breathe properly to ensure that your muscles are getting the oxygen they need.
As you execute a lift always move in a controlled and deliberate manner.
When lifting the heavier weights, always use a spotter.
A spotter will provide you with a bigger margin of error by providing assistance all throughout the lift.
A spotter can also improve your technique by providing feedback on your exercise.
A spotter can also help to keep you motivated and challenged.
Using free weights is already an excellent way to improve your fitness, and using them safely means you're getting the most out of your work out.
Increased strength through weight training not only improves health but also quality of life.
Proper diet and proper exercise when done together ensures good health for long years to come.