Portland Fitness Trainer | Lifting Weights Safely & Correctly

When anyone embarks on a fitness program, safety should be taken very seriously. A lot of injuries happen in the gym due to poor fitness training methods and individuals and trainers not learning or teaching the correct ways to lift weights. I am going to give you some quick tips to help you avoid the common weight lifting mistakes and give you more confidence when performing these fitness activities.Weight Lifting Rules to Follow:1. Wear shoes, not flip flops - you will be surprised how many individuals get their feet busted up from other individuals dropping or tripping on weights!2. The Rules of Angles - Always stop when your joints make a right triangle or come to the 180 degree line. For example, when you are doing shoulder press, when your elbows form a 90 degree angle or touch the 180 degree line, that is when you should stop the movement and push it back up.3. Breathing - Exhale your air out of your lungs on the exertion, pushing or positive phase (Concentric)  and inhale on the negative, bringing the weight down phase (Eccentric). So, when doing a bench press, when the bar is coming down towards your chest you are inhaling and when you are pushing the bar away from you chest,you are exhaling your air - DO NOT HOLD YOUR BREATH of REVERSE YOUR BREATHING!4.Rest - If you are getting tired during the exercise and your form is not good, STOP! When you are ready to finish, then complete your set.You do not want to use your lower back or cheat when performing resistance exercises. There is a time and place when you are allowed to use your body, but that is for the more advanced lifter who already has a good base to work from.5.  Listen to your body - If something does not feel right or is straining your muscles and it is creating pain, then stop and don't do it. You may have a pulled or injured muscle, tendon, ligament or joint area. In addition, if the movement you are doing is a simple motion and it causes pain, you may need to go see you physician to see if there is a joint discrepancy or an impingement issue. Do not force the movement,  because that can really create damage.Weight lifting is a great passion for many, but it needs to be done in a safe & correct manner. Listening to your body has never steered anyone wrong, and you are your best doctor if something does not feel good. Remember, always focus on form and good bio-mechanics versus just lifting heavy weight. Lifting heavy weight is easy, lifting heavy weight with awesome form is what you want!Thanks,Kisar