FACTOR FITNESS - So you can enjoy sports safely

Benefits

Weight training has a number of benefits: it can improve general fitness, increase muscle strength, increase limb girth, assist with weight loss and improve flexibility.

The history of lifting weights

The origins of weight training can be traced back to the ancient Greek and Egyptian societies where stones and bags filled with sand were lifted to display strength. Although Greek weightlifters were held in high esteem, the sport wasn't included in the ancient Olympic games.

The modern sport of weightlifting dates from the late 19th century. The first World Championships were held in 1891 and weightlifting for men was included in the first modern Olympics of 1896. Weightlifting for women was only introduced to the Olympics in 2000.

The aim of the sport

In competitive weightlifting, weightlifters lift progressively heavier free weights and perform two types of lifts - the snatch and the clean and jerk. In the snatch, they lift the bar to arm's length above their head in one movement. In the clean and jerk, they lift the bar to their shoulders, stand up straight, then jerk the bar to arm's length above their head.

The use of free weights is not recommended for people with haemophilia, however it is still possible to include a weights session at the gym. Weight machines can be used to exercise every muscle group and are designed so that you lift using the correct technique. This reduces the risk of injury, making weight training more suitable for people with haemophilia.

Great stuff

• The heaviest weight lifted using only the ear is 51.7 kg (113 lb 15 oz) by Zafar Gill (Pakistan), who lifted gym weights hanging from a clamp attached to his right ear and held the weight for seven seconds on May 26, 2004 at Lahore, Pakistan.

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There is no special equipment required for weight training.

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WARMING UP

A general warm-up programme including stretches and aerobic exercise (bike, treadmill or rowing machine) should always be at the beginning of a strength training session because of the strenuous nature of the exercise. Stretch the muscle groups you are planning to target during your session.

Cooling down

Following exercise, a cool-down involving some light aerobic activity and some stretches is important to restore the muscle lengths, lower your body's temperature and reduce your heart rate and blood pressure back to normal levels. Working the major muscle groups gently will also help remove waste products that accumulate in your muscles. Cooling down correctly can also help to lower muscle soreness and stiffness.

The cool-down should consist of at least two to three minutes of light aerobic activity such as light jogging, closely followed by a static stretching routine.

It is also important to re-hydrate following sporting activity and to treat any suspected injuries with RICE (rest, ice, compression, elevation).

If you suspect a bleeding episode, you should contact your local
haemophilia centre immediately and/or treat with factor.

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• Ensure you consult your haemophilia centre for advice prior to starting
• Make sure you receive proper instruction about lifting techniques and how to use the weight machines from an experienced trainer at an accredited fitness centre before you start
• Your training sessions must be well supervised by an experienced trainer
• Ask the trainer to design an individual programme specific to your needs and progress this programme only as instructed. Do not do any exercises that are not on your programme. Ask the trainer to contact the physiotherapist at your haemophilia centre
• DO NOT use free weights
• Make sure you warm up and stretch before and after training
• If you experience any bleeds, pain or discomfort, contact your haemophilia centre for assessment

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