Physical exercises are increasingly present in people's routine, including bodybuilding activities. With that, it is common to ask if lifting weights in the gym is good for health or if it is a risky activity for members and joints. To answer this question, medical professionals clarify some points.
Lifting weights at the gym: pros and cons
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You may have thought that there is no risk in lifting weights at the gym. However, according to GR Kane, director of cardiology at a hospital in India, heavy lifting can do some damage to physical health.
If done improperly, without the supervision of a professional, it can cause injuries to the spine, the known disc herniations, or the rupture of arteries of the heart, with results that can provoke the death of the practitioner. Those with cardiovascular problems should exercise in moderation.
On the other hand, if the activity requires attention and can also be negative in some ways, Balbir Singh, a cardiologist, defends the benefits of lifting weights in the gym. These include increased muscle strength, bone density, endurance, and lean muscle mass.
In this way, according to professionals, as in all other activities, moderation is needed, because exaggeration can be harmful. The ideal is to increase the load gradually to ensure consistency in performance.
How to lift weights in the gym properly?
Now that you know the ins and outs of weight lifting, it's time to learn about some ways to exercise properly to reduce your risk of injury and other negative consequences.
- Keep the rhythm when lifting the weight and adopt speed that can vary from slow to moderate;
- Pay attention to the range of motion and perform fully;
- When breathing, inspire when you're relaxed and exhale when you make the effort, known as a contraction movement;
- If you're starting activity now or coming back after a long break, be gentle and start with 12 to 15 reps per set.
With these steps, you reduce the chances of injury and can lift weights in the gym in a healthy way. Over time, the effort will become natural and you can increase the loads.