If you aren't fatigued , then move up to the next weight. For example, start with a two or three pound dumbbell when doing a bicep curl. If you can easily do 12 without pushing yourself to get those last few reps in, then the weight is too light and you need to move up to the five pound weight. Even though you should be tired and pushing yourself for those last reps, you should also be maintaining proper form. If you can't and you feel like you are arching your back or trunk, then the weight is too heavy.
The right weight training routine for a year-old boy or girl requires a warm up for 10 to 15 minutes with aerobic exercise, such as the treadmill or stationary bike, before lifting weights to warm up the muscles. The teen should do six to 12 reps, limiting it to two sets of each exercise.
Alternate days, focusing on two to three sessions a week to strengthen muscles without injury. Dumbbells are a great way to start weight training. However, the benefits of weight lifting aren't just limited to free weights. The Translational Pediatrics study showed that weight machines, resistance tubing and barbell lifts are just as effective as free weights or dumbbells, as long as proper form is being used. It is important to keep in mind that smaller teens may not fit in the weight machines properly, so if that is the case, stick to dumbbells or resistance bands or tubing until the teen is big enough for proper form.
In general, a safe and effective workout routine for teens involves strength training three times a week on nonconsecutive days. Your daughter can change up her activities throughout the week and still continue to build strength. For example, with some activities, she can use her own body weight for resistance — a technique called body weight training.
Examples include exercises such as rope or tree climbing, swinging on bars or other playground equipment, games such as tug-of-war, pushups, squats, lunges, abdominal crunches, pullups or step-ups. Another option is to work muscles using resistance tubing.
A lightweight, portable, inexpensive strength-training tool, the tubing provides resistance when stretched. It entails movements that help increase heart rate, warm up muscles and incorporate flexibility. It should be done for at least 5 to 10 minutes before lifting weights. Exercises such as jumping jacks, lunges, and raising the knee to the chest are examples.
An elliptical machine is also a good piece of equipment for warming up the arms and legs. Using a foam roller before exercising is another good way to warm up. Utilizing the device increases blood flow to your muscles and improves flexibility. Teens should start slowly with lighter weights, gradually progressing to heavier loads. They must be able to maintain good form and control during all repetitions.
Strength training offers kids many benefits, but there are important caveats to keep in mind. Here's what you need to know about youth strength training. Strength training for kids? You bet! Done properly, it offers many benefits to young athletes. Strength training is even a good idea for kids who simply want to look and feel better. In fact, this form of exercise might put your child on a lifetime path to better health and fitness.
Don't confuse strength training with weightlifting, bodybuilding or powerlifting. Trying to build big muscles can put too much strain on young muscles, tendons and areas of cartilage that haven't yet turned to bone growth plates — especially when proper technique is sacrificed in favor of lifting larger amounts of weight. For kids, light resistance and controlled movements are best — with a special emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight or inexpensive resistance tubing.
Free weights and machine weights are other options. Keep in mind that strength training isn't only for athletes. Even if your child isn't interested in sports, strength training can:. During childhood, kids improve their body awareness, control and balance through active play. As early as age 7 or 8, however, strength training can become a valuable part of an overall fitness plan — as long as the child is mature enough to follow directions and able to practice proper technique and form.
The Department of Health and Human Services recommends that school-age children get 60 minutes or more of daily activity.
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