A regular exercise routine can guard you against heart disease and stroke, control obesity, relieve back pain and prevent osteoporosis.
Strength Training Tips for Teens "I want to lift weights to be stronger," says "Ella" not her real name But they need to do strength training properly to avoid injury.
Here are some questions, answers, and tips about strength training: What Is Strength Training? Strength training is a program of exercises that increases muscle strength and endurance.
Strength training is not necessarily the same thing as power lifting or even weight lifting.
I am going to tell you the basic guidelines and rules for starting out in a weightlifting program; whether it is for strength, weight loss, lean muscle gain, or just overall fitness, this article and workout can help you figure things out and get started off on the right foot toward your health and fitness goals. A good rule of thumb is to start with a weight you can easily lift 10 times, with the last two repetitions being increasingly difficult. For some teens, this might be 1 pound to 2 pounds. If you are strong and fit, you might start at 15 pounds to 20 pounds. USA Weightlifting study guide by wadezufall includes 37 questions covering vocabulary, terms and more. Quizlet flashcards, activities and games help you improve your grades.
While power lifters use heavy weights to build large muscles, people who strength train may use lighter weights or resistance and multiple repetitions. You can do strength training with weight machines or free weights.
But you can also do it with resistance bands, ankle or wrist weights, or using your own body weight as you would with a pushup. Is Strength Training Dangerous? Strength training is not dangerous if you do it with proper supervision and instruction.
It also helps strengthen bones. It would be tough for a girl to get big muscles with strength training -- unless they do a lot of it. Girls produce less testosterone male hormone than guys, so their muscle size builds less rapidly.
Is Strength Training Aerobic? Endurance exercise like walking, swimmingor biking is aerobic, as your muscles use oxygen more efficiently to strengthen your heart and lungs.
Aerobic activity increases your heart rate and keeps it up for an extended period of time. Strength training is usually anaerobic meaning "without oxygen"as your muscles work against the weight.
Teens can use resistance bands from a sporting goods store, free weights, and do water-resistance exercises. You can even use cans of vegetables or fruits from your kitchen pantry as free weights! Should I Use Heavy Weights? Teens should start out with lighter weights, proper form, and more repetitions.
A good rule of thumb is to start with a weight you can easily lift 10 times, with the last two repetitions being increasingly difficult. For some teens, this might be 1 pound to 2 pounds. If you are strong and fit, you might start at 15 pounds to 20 pounds.
When lifting, move the weights in a smooth, steady motion. Avoid jerky movements and sudden drops. As your muscles gain strength, and if there is no pain, slowly increase the weight in 1- to 2.
Stay away from very heavy weights until you are fully through puberty and growth, as it could damage tendons and bones. Make sure you warm up and incorporate stretching as part of your weight training.
Talk to your doctor or PE coach about the type of weights that are best for you. No pain, no gain is a myth.According to research lifting weights is one of the safest activities out there. The key is to be safe and use common sense.
If you follow the rules described above I guarantee you that you will stay out of trouble and you will have many years of happy lifting to come. And weight lifting has other benefits as well: In addition to the metabolic boost, studies have shown that it can be as effective as yoga in conferring mental health benefits.
We think it's always a good idea to check in with your primary care physician before starting a new exercise program. It's important for those who are new to weight-lifting and dealing with the fatigue, soreness, and doubt that often come with this new workout to remember that it'll start to feel easier over time.
Stick with your routine — working all the major muscles of your body two or three times a week is ideal. You can choose to do one full-body strength workout two or three times a week, or you may break your strength workout into upper- and lower-body components. In that case, be sure you perform each component two or three times a week.
Safety Precautions Listed below are the safety precautions to be followed before embarking on any weight lifting exercise regimen: Get a complete physical checkup conducted before starting a weight lifting exercise schedule.
There might be a need to modify or avoid weightlifting, if there are muscle or joint problems, seizure disorders, heart. Start lifting with a low weight load, avoiding the temptation to try and outdo the person working out next to you.
For the best results, choose a weight that you can lift for eight to 12 repetitions, or -- if you are elderly -- 10 to 15 repetitions.