Weight Training for Women

Whatever your age, you can injure yourself when you train with weights. You may have been too aggressive in weight, do not leave enough time for recovery or misused .

The lesions are usually a setback, but only temporary. There seems to be a little more time to recover than a few years ago .

But I have a long - live independently until it is time to leave this world. This means I need to be physically flexible with a sense of balance , good posture , muscle strength and aerobic capacity . It will be distributed through the smelly nursing home halls pathetic .

Weight Lifting for Women Over 50

My long-term goal is the main reason why I decided to take the weight after 50 years. I started training on the new rules of lifting for women ( NROL4W ) . Then I switched to the new rules of lifting for life ( NROL4L ) . Both books are by Lou Schuler and Alwyn Cosgrove .

injuries

There were a few minor injuries when I used NROL4W , especially at first. No, I have an ACL in his left knee , so I had to reverse some of leg exercises , especially the steps ups . This correction allowed me to finish the game NROL4W complete workouts .

Then I started NROL4L . While training can be difficult, I managed to get through the first phase beginning . I took a week off and started the second stage. In the middle of my back started hurting between workouts. This is a good indication that I was not using proper form . Exercises that cause the problem - Romanian lifts and two rows of dead spots .

For some reason , I kept increasing the weight in the Romanian deadlift . In this exercise of any derogation good shape can cause injury . The last representative of a set of 3, 10 rep deadlift, I felt that twinge that prevents back straight.

Off for two weeks

The "blowout" has become a massive pain in the lower back for about 5 days . With rest and time in the jacuzzi, back pain has become rigid.

I decided to try the workout routine . After the first two warm-up, I knew I was not going to continue. The risk was even a week of pain. This is enough to make it stop . I hopped on a stationary bike for interval training instead of the usual workout .

Finally, after two weeks , I completed a short training (2 sets of weight exercises over three games) but complete - warm-ups , basic exercises , step ups with weights, front squat push ups, Lat Pull , metabolic exercise ( interval ) , and cool.

lessons Learned

Using the appropriate form is the key. If you go to a club, have a personal trainer to check your exercise form. Weight lifting can cause heavy form of compromise . If you 're on your own , visit youtube.com site experts with good shape.

Allow enough time to recover between workouts. I need two full days of recovery .

Pay attention to warning signs . Pain during lifting is a sure sign of injury. Ignore coaches say you should "work through the pain . "This is a stupid idea .

Give yourself time to heal in case of injury . When you and your doctor that you are ready, try a simple series of warm-up exercises . If you feel pain while warming up , stop and try again in a few days.