This is the connection from the previous post tips about diet and Safety. Basic Exercise Safety Tips . Before starting a strength training program, get a complete physical checkup. You might have to modify or avoid weightlifting if you have muscle or joint problems, seizure disorders, heart disease, high blood pressure, previous injuries or any other physical condition with potential for danger.
Proper breathing is essential in weightlifting. If you hold your breath while lifting a weight, you run the risk of raising your blood pressure and starving your brain of oxygen. You should try to exhale during the "positive," or main exertion phase, and inhale during the "negative," the phase in which you resist and come back slowly. Consider having a spotter, someone responsible for watching and helping you work out - friends can be great spotters, since the most effective spotters give encouragement, technique suggestions, feedback, and just enough assistance to permit completion of that final, difficult repetition. Be sure to wear a weightlifting belt on exercises that place stress on your lower back, such as bent-over lifts like Squats, or Barbell Rows.
Don't forget to integrate warm-ups, stretching, and a cooling-down period into your program. This will reduce your risk of injury by increasing your blood flow and preparing your muscles for the work they are about to do.
