Weight Training Principles (Page 2 of 4)

Weight Training Safety

1. Try not to train alone.
2. Always follow a warm-up and cool-down routine.
3. Stretch after your warmed-up and before starting your exercise routine.
4. Stretch after your workout and employ a cool-down routine.
5. Drink water before, during, and after your workout.
6. Always have a spotter for bench presses.
7. Always have a spotter for squats.
8. If you don't have a spotter for bench presses or squats use a power cage.
9. Use collars on barbells.
10. Use proper positions for all exercises.
11. Do not jerk or twist when lifting.
12. Never try to lift too much weight - know your limitations.
13. Don't skip a rest day.
14. If you feel pain -- s immediately and seek professional advice.
15. Enjoy your training!

Weight Training Blood Pressure Warning
The American College of Sports Medicine warns that strength exercises using heavy weight or resistance increases systemic blood pressure. This increases the work of the heart and its requirement for oxygen. Heavy lifts can cause a reduction in venous return, and result in decreased blood flow to the heart and brain (Valsalva’s maneuver). Therefore, maximal muscular tensions should be discouraged for those at risk for cardiovascular disease.

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