"exploring Strength Training For Teenagers"

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No matter what your age or gender is, strength training is a very important part

of a balanced exercise routine, to increase strength, flexibility, and heart health. For teenagers, it can be especially important, due to their rapidly growing and changing bodies.

Regular exercise, particularly aerobic exercise such as biking or running, will help to train your growing muscles to use oxygen more efficiently, and strength your heart and lungs. When you add strength training into your workout, you are using your muscles to work with resistance-this will help to increase the amount of muscle mass in your body.

As a teenager, you don't need to become a body builder. However, you do need to learn how to train your muscles, keep the core of your body strong, and make your bones stronger for growth.

There are many different kinds of strength training you can participate in, including using free weights such as dumbbells, weight machines at the gym, or tension bands. You can even learn how to use your own body weight to train.
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Before you begin, you must be careful not to try to power lift, body build, or become competitive. Since you are still growing, this can cause serious injury and damage to your bones, joints, and muscles.

Once you have hit puberty, your body is beginning to make the hormones necessary to build muscle in response to weight training. You will finally be able to notice your muscles beginning to develop and shape.

Start out slowly so your body can become used to this kind of activity, without encountering any injury. You may think your muscles are handling a certain weight just fine, but you may wake up the next day to find you are too sore to move.

If you can, get advice from someone who knows how to train teenagers. They will be able to help you begin a program that will be safe and effective.

Make sure that you properly stretch before and after your workout. If you stretch all of your muscle groups before you begin, you will have less pain the next day, and help to prevent pulling anything.

If you are using either free weights or machines to lift, make sure that there is someone there who can spot you. No matter what your age is, this is very important when it comes to safety.

If you are doing something like bicep curls, this isn't necessary. However, if you are bench pressing, it is very important, and can even save your life.

If you are just beginning strength training for the first time, experts recommend that you begin by training three sessions a week, ranging from twenty minutes to one hour. This includes your warm-up and cool-down period of stretching.

Make sure to take a day off between sessions to allow your muscle to heal and rebuild. If you keep pushing yourself day after day, your muscles will not have the recovery time necessary to increase in strength and shape.

To warm up properly, try pedaling on a stationary bike for five to ten minutes, or taking a walk before going to the gym. Once you have done this, you can begin any of several different kinds of training.

These can include squats, bench pressing, pull ups, sit ups, etc. Make sure that no matter what you are doing, someone can show you the proper way to do it before you begin.

If you aren't doing something right, all you will do is hurt yourself. Once you know how to do something safely, start by performing three sets of eight to ten repetitions.

Try to start with body weight exercises such as sit-ups, push ups, and pull-ups before using actual weights. Spend no more than forty minutes in the weight room to begin.

Always use more repetitions than heavier weights. Lifting should never be to the point of pain, or injury.

Make sure that you are still doing plenty of other cardiovascular exercises to keep your endurance up, and your heart and body healthy. Strength training should be something that compliments your other workouts, but doesn't replace them.

Last but not least, don't forget to have fun. Strength training can be a great way to get in shape, meet new friends, and become a happier, healthier teen.

by: Jack Landry

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