If you go to the gym not just to run on the track or pedal, but are seriously involved in weightlifting, then the answer is obvious: you need an athletic belt.
During classes in the gym, some participants in the training put on an athletic belt at the very beginning and do not take it off during the entire session. There are those who wear it only at certain moments or do not use it at all. To use the belt correctly, you should follow the recommendations, choose the right accessory and monitor your condition. If the load is low, then you can purchase a relatively inexpensive single-layer belt made of synthetic material or leatherette. The classic athletic belt is made of very dense and thick genuine leather.
Flexible and durable athletic belts have a multilayer structure. They are suitable for weightlifters and other professional athletes who experience a high load. See also: 7 Protein Myths
- Before performing the exercise, the belt is fixed at the waist. Thanks to the wide middle part, it supports the lower back. During the exercise, additional pressure is created in the abdominal cavity, which allows the spine to remain in an upright position even during severe exertion. This is the main purpose of using an athletic belt.
- It is not necessary to wear a belt during the entire workout – this will lead to a weakening of the paravertebral muscles. Wear it only when lifting your maximum weights and during heavy exercises, and take it off between sets. Proper use of the belt will protect you from injury and will not have negative consequences for the muscles!
The purpose of the athletic belt
This sports accessory reduces the risk of injury. This is due to the principle of action: in a tightened state, the belt increases pressure inside the abdomen, due to which the spinal column itself and the discs between the vertebrae in the lumbar region receive improved fixation. Such support is in demand at those moments when the load on the spine approaches the critical level or exceeds it.
Each person has a muscular belt formed by the muscles of the abdomen and torso. When these muscles contract and the external load increases, the pressure inside the abdomen increases – the effect is the same as when using an athletic belt. So this accessory just continues and enhances the natural support. Those who have a well-developed muscle belt do not need to constantly provide themselves with additional support.
The main thing is not to overdo it with this accessory. If you continuously wear an athletic belt in a tightened state, then there will be two problems at once:
breathing will be difficult;
muscles will receive too little load.
This condition provokes a gradual atrophy of the muscles from which the load is removed. The constant use of an athletic belt, instead of providing support, nullifies the beneficial effect of training.
After completing the approach associated with increased load, it is necessary to remove the belt or loosen it. Individual recommendations depend on what kind of sport or training the athlete is engaged in, what injuries he has, what pathologies he had in the past. Only personal experience helps to subtly feel the load and correctly determine when an athletic belt is needed and when it is safe to do without it.
Experts recommend using the belt only as needed – when the load on the spine approaches a critical level and can provoke injury. It is most relevant to use the accessory by lifting weights over your head, squatting with a barbell, performing deadlifts, and so on. See also: How to develop physical strength?
How to choose the right athletic belt?
Before choosing a belt, determine the most appropriate shape. The accessory can be the same along the entire length – or wider in the lumbar region. The most correct from an anatomical point of view are belts, in which the width is uniform along the entire length, however, preferences can be individual.
Often the problem is the length that the belt has. The waist can change over time – narrow or expand. Although manufacturers of athletic belts note the size of the product, errors and inaccuracies are sometimes possible. Therefore, it is worth buying belts from trusted brands, and to be sure, measure your waist before buying.
It is important that the belt can withstand high loads and not break. The best material among the options available is leather, although you can choose both leatherette and synthetics. Buyers proceed from their financial capabilities and from what they are going to use the athletic belt for – for professional sports or for occasional training.
The belt must be equipped with fixing details. The clasp will be reliable, occupying at least half of the width of the belt. In this case, it will not warp. It is also important to make sure that the fixation is strong and does not cause concern.
- Narrow belts can be not only useless, but also harmful. The reason is that they do not provide fixation and support, but pinch the body, harming it.
If you go to the gym not just to run on the track or pedal, but are seriously involved in weightlifting, then an athletic belt is a must. It will protect you from injury. See also: Why do you need muscle hypertrophy training?