When doing anaerobic exercises, such as weightlifting, you should combine it with aerobic workouts and prober diet, this will ensure that you get a healthy and lean body.
Another benefit of heavy weight training, is that your bones will increase in mass and get stronger.
Even though weigh training is highly effective, you should take the right precautions to avoid any injuries.
I have gathered a couple of my best tips, for a safer and better workout.
If you apply these, your workout session will run smoother and decreases the chance that you will be injured.
1) Warming up is very important before starting a heavy workout.
A muscle needs to be warm before lifting heavy weights.
This will help you avoid any injuries.
You can warm up by running, cycling or any other cardio workout.
10-20 minutes should be enough.
You could also warm up during your lifting by starting out with lighter weights and increase the weight as you go.
This is called pyramid training.
2) When you begin to train, make sure to start out with lighter weights and more repetitions instead of few reps and heavy weights.
If you have not done any weight training before your muscles and body needs to adapt and you need the have the "form" under control before lifting very heavy weights.
If you cannot keep the form while doing an exercise, you are using too heavy weights.
3) Do everything a bit slower than you normally would.
Do not swing the weight.
Swinging the weights can hurt your joints and your will actually gain more by doing it slower.
However, you should move the weight relative quickly.
Recent studies have shown that by moving the weights faster (but not too fast) will active more muscle fibers.
4) Control your breathing.
When you are doing a weight lifting routine, be sure that you breathe in and out during the session and do not hold your breath.
Many untrained weight lifters hold their breath throughout the exercise.
Do not do that, your muscles needs oxygen to work properly, make sure you give them what they need.
5) Stand straight when lifting heavy weights.
Your posture is very important.
Be sure that you stand straight and the abs is engaged in each movement.
This will ensure that you stay balanced and that the spine is protected.
It will also strengthen your abs and your back muscles.
6) Use proper footwear.
You should use good shoes during weight training.
Good shoes will balance your weight and if you drop a weight, your feet are somewhat protected.
In many gyms there are rules, that you need to wear dedicated indoor shoes.