Preventing Injuries during Weightlifting

Weight lifting has become a very popular sport that people participate in all over the U.S. and abroad. Over the years, both men and women are involved in competitive sports, while others watch to see how well they perform. Weight lifting can also be used by those who are looking to become healthier and physically fit. Therefore, there are many different reasons why people start training in this sport. Before getting started, however, it is essential that people avoid common injuries by wearing protective gear like the knee sleeves. Since the knees are not difficult to injure, it is best to follow the guidelines and techniques of trainers by wearing protective gear that will protect the body from being damaged. Here are 3 effective ways to prevent injuries during weight lifting activities.

 

 

1. Warm Up Before Lifting to Prevent Injuries

As with any sport, warming up is pivotal to performing at the maximum best. Though the regimens that people use to warm can differ greatly from one to another, a regular routine is essential to do before starting these types of activities. For instance, some people spend their time warming up by walking or running on a treadmill in order to increase their overall endurance. Others may decide to warm up by performing different stretching exercises to avoid damaging their ligaments. The choice is up to the individual and their trainer if the weight lifters have employed one. In fact, whatever the routine or warm up process that is used, it is really important that the individual takes time out to complete these activities so that they can prevent injuries during weightlifting training.

 

2. Made Sure to Use Proper Form

If you are going to participate in weightlifting, you must know the right techniques to use and the proper form. So, before getting started, you may need to solicit the help of a trainer or someone who is familiar with the techniques that’s used in these activities. If not, you may be find that you have sustained an injury that could have easily been prevented. In fact, based on information published online, some of the more common and preventable injuries are due to not using the proper form when picking up the different weights.

Preventing Injuries during Weightlifting

3. Breathe – Don’t Hold Your Breath

Learning what to do and what not to do can be challenging when starting out with weight training. Therefore, there are some common errors that can occur simply because people do not know what they supposed to do in different situations. One common concern is not being familiar with the requirements of breathing. Typically, this is true since people tend to hold their breath when they get started. However, as time goes by, breathing becomes natural and second nature to lifting the weight the proper way.

 

4. Over Training and Injuries

Though weight lifting training routines are different from one person to another, there are some things that everyone has in common. One, in specific, involves the body and its need to rest. So, for those people who are tempted to overtrain their body, it is important to think twice. This is especially true since the body is made to move but also to rest and recover. Simply put, if you over train, you may pay the price in sustaining unnecessary injuries to the knee joints and other parts of the body.

How to Make an Upside Down Cake

 

An upside down cake is a delicious cake that is often baked with the fruit on the bottom of it. The most common kind of upside down cake is pineapple upside down cake and there are numerous creative versions of it in books and online. Upside down cakes are excellent for ending Sunday meals, for potluck suppers and special occasions such as a bridal shower. Here are the steps to making a great upside down cake.

Gather Your Ingredients

Start by preheating your oven at 350 degrees and then assemble ingredients. For the cake batter you will need one and a half stick of butter, a cup of sugar, two cups of flour, a teaspoon of baking powder, a half teaspoon of salt, three eggs and three teaspoons of vanilla. If you’re making the upside down cake with citrus fruits such as orange, you can add a few teaspoons of orange or lemon juice. For the cake fruit topping you’ll need three cups of mixed fruit, a third cup of brown sugar and two tablespoons of butter.

Get Equipment in Place

The tools you’ll need to make the cake are a spatula, nine-inch cake pan that is greased, hand mixer, medium bowl, whisk and a cake plate. If you don’t have a hand mixer, use the whisk or a wooden spoon.

Start the Prep Work

Start the process by getting the fruit mixture ready. In a small bowl combine the mixed fruits, butter and brown sugar. Set this mixture aside and make the cake batter. In a medium bowl use the hand mixer to combine the sugar and butter. In another bowl you would mix the flour, baking soda, and salt. Add eggs one at a time into the sugar and butter mixture and mix thoroughly. After you add the vanilla, slowly add in and mix the dry ingredients until completely blended. Once this is done pour and spread out the fruit in the greased pan. Pour the cake batter over the fruit mixture and smooth out lumps with your spatula. Bake for 40 minutes.

Additional Tips on Making Upside Down Cake

Since butter is a common ingredient in cakes, it is important that it is at room temperature before making the cake. This is especially important when you have to cream the butter with sugar. When you’ve had butter in the refrigerator, you want to leave it out for about an hour before use.

Remember to always measure precisely when baking your upside down cake. Baking is not like regular cooking in that you must get the measurements right or your cake will be a disaster when removed from the oven. Read the recipe completely and don’t take shortcuts when measuring ingredients. It is fine to substitute ingredients but it would be a good idea to read up on the right measurements for those substitutes.

It’s also okay to adjust the temperature on your oven when baking your cake. This is because each oven is different and while the recipe says to preheat your oven at 350, you might need to set it at 375 if your oven does not get real hot at 350.

You baked an upside down cake in the past but it was too dense. The reason for this is because you put too much sugar in the mixture or not enough baking soda. In the future make sure that your dry and wet ingredients are measured according to the recipe. Sometimes stale baking powder could be a culprit in dense cakes so check the powder’s freshness before using.

Ways to Add Pizzazz to Upside Down Cake

Baking an upside down cake doesn’t have to be boring. Here are ways to spice it up. To make a spice upside down cake, make a basic spice cake recipe but line the cake pan with shredded glazed carrots, raisins and other dried fruits. Another idea is to bake a chocolate cake and place dark chocolate bar pieces and sugared pecans on the bottom of the cake pan. Or you can prepare a strawberry cake with raspberries and cranberries on the bottom of the pan.

In conclusion, these steps can assist you in baking an excellent upside down cake. If you’re new to baking don’t worry because with practice, you’ll improve. Soon your family will give you compliments.