Lifting a large weight? The harmful effects of overlap
Resistance training It is necessary to build strength, increase muscle mass, and improve public health. However, when individuals Lifting more weight than they can handle safelyThe consequences can exceed benefits. Both RaisedNot supervising, or Inspirational progressThe lifting of heavy loads can lead excessively to Acute injuriesand Chronic joint problemsAnd Central nervous system fatigueAnd even Fainting (Syncope).
This article breaks the harmful effects of lifting a lot of weight and providing practical and effective training strategies. Below, we dismantle the most common physiological consequences for excessive download and what you can do to protect yourself or your customers.
1. Muscle and bone injuries
Lifting many overweight overweights over the muscle, tendons and ligaments. This can lead to muscle strains, ligament, tendinitis, or even complete rupture. Often these injuries occur when the lifeline tries to weigh that they cannot control or perform with an appropriate shape, especially in multi -hinges such as Be Static Pressand SquattingOr Deadlift.
Common injuries:
- Muscle strains and tears
- Rabat sprain
- Tendaitis or tendon rupture
- Hernia tablets
- Detail or cartilage damage
Options to avoid injury
- If you are in doubt, choose to control the ego: it is better to raise 5-10 % lighter weight with an excellent shape.
- Start every session with comprehensive warm up using lighter weights and mobility.
- Use a gradual excess pregnancy – compressed weight with small increases only when the model remains fixed.
- You have a qualified trainer assessing your lifting technology.
Research insight: Review 2018 in BMJ Open Sport and Exercise Medicine I found it Choosing an inappropriate and bad pregnancy Among the higher causes of injuries were recreational elevators.
2. Joint stress and long -term wear
When the joint load is increased again and again without enough recovery, the cartilage that controls it begins to wear. the The shoulders, knees, hips and spine It is especially at risk when the pregnancy exceeds what the muscles and stable ligaments can support.
Common injuries:
- Chronic pain or knee pain
- Degradation
- Osteoporosis
- Cartilage articulated or net tears
Options to protect joints
- Rotate heavy lifting stages with DELOAD weeks or movement -focused training.
- Do not outperform every session – the levels of the underdeveloped density throughout the week.
- Use the right equipment (such as lifting shoes, wrist wrap, and knee sleeves) when necessary.
- It includes one -sided exercise and correction for the detailed load budget.
Repeated excess download may accelerate DetamentEspecially in the elderly or those who suffer from poor mobility or alignment.
3. Fainting (fainting caused by exercise)
Fainting (fainting) While lifting or after heavy weights, not uncommon, and can happen due to many interconnected factors:
- the Valsalfa maneuver (Hold your breath), which restricts blood flow and causes a sudden decrease in blood pressure.
- Erectile blood pressureWhen the blood collects in the legs and prohibits the brain of oxygen.
- Low blood sugar or dehydrationEspecially in cases of fasting or not approved.
- Excessive activation or vaginal nerve activationEspecially in highly tension or repeated sponsors.
Warning signs before fainting:
- Seeing the tunnel
- Surprising nausea or Clammy leather
- Weakness or fragile
- Roundabout after locking the elevator
- Feeling “going to black” or losing hearing
Options to prevent fainting
- Breathe steady and avoid a long settlement unless it is necessary for the maximum elevators.
- Do not exceed meals before intense training-eating a snack before exercise.
- Stay on a good edge and take rest break as needed.
- Reducing permanent movements after sitting or lying (for example, leg printing press).
Mukulo and others. (2016) He emphasized that Syncope during the resistance training is more common among those new to heavy lifting or under mental or high physical pressure.
4. Spinal disk injuries
Heavy lifting with weak position or basic weakness puts enormous pressure forces on the spine. Over time, this can cause spinal disk injuries such as bloating, hernia, or nerve collision (for example, sciatica). These injuries may cause severe restrictions, numbness, or movement restrictions.
Options to protect the spine
- The use of appropriate sponsorship and strengthening – neutral spine techniques is very important.
- Enhancing deep essential muscles (for example, transverse abdomen) with targeted work.
- Avoid loading heavy iron so that the body’s constituent elevators and dumbbells are mastered.
- When you are in doubt, fell into a safer contrast (for example, the traps ribbon instead of straight -to -trips).
Movements such as Deadlift, Barbell Row or Back Canat – if their performance with weak participation – can transfer excessive pressure to the lumbar spine.
5. Central nervous fatigue (CNS)
Lifting a lot, often – especially near Max voltage – can overwhelm the central nervous system. Unlike muscle pain, the central nervous system fatigue is a systematic matter: it causes Mental fogand Low coordinationand Sleep disorderAnd Latest reaction times. Without rest, this leads to Excessive training syndrome.
Central nervous system fatigue options
- Using organized programming with Planned by Delocks Every 4-6 weeks.
- Change your training loads (for example, heavy, moderate, and light days) throughout the week.
- Monitor the signs of the central nervous system stress such as insomnia, irritation, or non -stimulating sessions.
- Give priority to healing with sleep, nutrition and active comfort.
Central nervous system fatigue weakens Power output And it increases the danger Technical collapseWhich precedes the injury often.
Note: The fatigue of the central nervous system differs from muscle pain – it is more nervous and affects mood, motivation and performance.
6. Hormones and recovery from recovery
Excessive heavy lifting can be raised with insufficient recovery Cortisolrespression Testosterone and Growth hormoneAnd disturb insulin sensitivity. These hormonal imbalances slow muscle growth, weaken healing, and increase fat.
Options to support hormonal balance
- Avoid failure training in each session – a 1-2 partner in reserve.
- Ensure proper nutrition, especially protein and carbohydrates after exercise.
- Get at least 7-9 hours of quality sleep.
- Do not train intensively every day – recovery is when growth occurs.
According to the National Association for Power and Air Conditioning (NSCA), advanced athletes must follow up Scheduled sessions To avoid hormonal disorders and metabolism.
7. Technology compensation and compensation for movement
When the loads exceed what the lift can control, it is The shape often collapsesWhich leads to:
- Their appearance is round in Deadlifts
- Excessive knee travel in squatting
- You reach the lower back during the upper elevators
- Inspection bar and an insecure mechanic
Bad technology under heavy loads not only Reduces effectiveness From the elevator but also greatly It increases the risk of infection.
8. Mental health and the pressure of the ego
The raising of the ego – the weight based on pride or pressure – can increase anxiety, reduce confidence, and erosion of motivation. A comparison of social media, the culture of the gym, or competition can push the feelings to push loads that are not ready for their body.
Mental wellness options
- hiring Performance -based goals (Figure, actors, movement) instead of weight alone.
- Celebration of consistency and technology such as PRS.
- Take rest periods of external pressure by training Solo or on social media.
- Look for counseling or training that is an estimated life on the top elevators.
Performance mentality is valuable, however Giving priority to form and applying for numbers It is a long -term health key.
Warning signs that you raise a large weight
- You are constantly Using momentum or jamous movements
- Your model deteriorates quickly during groups
- Facing Joint pain or pain
- You Unable to complete representatives of control
- You are so much Need
- You are afraid of your exercises or are excessively exhausted
How to prevent injury when lifting heavy
- Use the right technology and progress gradually
- Follow the periodic programming (including DELOAD weeks)
- Warmly warm up with dynamic movements
- Focus on the rhythm under control and a full range of movement
- Train with a quorum or under professional supervision
- Listen to your body – if it is painful, do not press
conclusion
While lifting heavy weights is effective to build strength and muscles, Raise beyond your limits Without control, structure, or technology, leads to The injuries and setbacks that can be avoided. Power Training It should be about The longevity and progressAnd not the ego elevators. Through smart programming, appropriate technology, and attention to recovery, you can build a strong and powerful body – without breaking it.
Reference
- Keog Jw, Winwood PW. Petroleum epidemics through sports specialties: a review of literature. Sports medicine. 2017; 47 (3): 469-490.
- AASA U, svartholm I, Andersson F, Berglund L. Injuries between weightlifting and PowerLifters: a systematic review. BMJ Open Sport and Except Medicine. 2017; 3 (1): e000213.
- Schoenfeld BJ. Muscle enlargement mechanisms and their application to resistance training. Power and Air Conditioning Research Magazine. 2010; 24 (10): 2857-2872.
- NSCA (National Power and Air Conditioning Association). Basics of strength and air conditioning training, fourth edition. Human movement 2016.
