In terms of exercise, "weight" should be a heads up for the need to follow certain safety procedures. These include steps you can take to protect your bones and muscles, as well as safety measures when you use lifting equipment such as barbells, dumbbells and weight machines. Lack of attention to safety at the gym can cause serious injury to you and those around you.
Getting Started
A warm up-period of five to 10 minutes is essential before you start weight training. Warm up aerobics, such as walking, jogging, stair climbing or using a stationary bike, and a few stretching exercises will stimulate blood flow to your muscles and increase flexibility in your joints. Once you begin lifting, continue warming up by starting your routine with about eight to 10 repetitions, or do reps using lighter weights.
Breathing, Balance and Form
Weightlifting causes a temporary rise in your blood pressure, and improper breathing, such as holding your breath while lifting, causes blood pressure to rise even more. When you do let go and take another breath, the resulting drop in your blood pressure can lead to dizziness or fainting. Inhale as you lower weights, and exhale as you raise weights. Balance and form start with assuming the correct stance. Your feet should be hip-width apart if you are working with barbells, and shoulder-width apart if you are working with dumbbells. Your feet should stay in the same position, whether they are parallel or one is behind the other. When you pick up weights from the floor, keep your feet close to the exercise bar, lower your hips into a squat, keep your head up, your back straight and lift up using your legs.
Barbell/Dumbbell Safety
Get instruction from a trainer on the proper use of barbells and dumbbells, and ask for help the first few times you use them. Clear your lifting area of any debris or obstructions before getting started, and make sure to secure the collar holding your weights in place. Whether you lift from a bench or a standing position, avoid dropping the weights on the floor when you finish. If you are lying down, maintain control of your weights, bring them to your chest and then gently rock yourself upward until you are sitting up. As you return your weights to the rack, watch out for your fingers. Make sure you bend your knees to avoid injuring your back. Finally, use a spotter for lifting exercises such as bench presses, dumbbell chest presses and barbell squats.
Weight Machine Safety
Although weight machines are, in general, safer to use than free weights, there are a few safety precautions to follow when using them. First, adjust the machine to fit you, and wear the seat belt if your weight machine has one. Common adjustments include the seat height, backrest and leg extension. If the weight machine has pins to secure adjustments, double check that the pins are in place. If a weight stack becomes stuck, ask for help rather than risking injury to your fingers or other body parts.
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