Strength Training

Posted by : Unknown lördag 21 september 2013

Strength training is a vital part of abalanced exercise routine that includesaerobic
activity and flexibility exercises.

Regular aerobic exercise, such as running or using a stationarybike,
makes your muscles use oxygen more efficiently andstrengthens your
heart and lungs. When you strength train withweights,
you're using your muscles to work against the extrapounds
(this concept is called resistance).
This strengthens andincreases the amount of muscle mass
in your body by makingyour muscles work harder than they're used to.

Most people who work out with weights typically
use twodifferent kinds: free weights (including barbells, dumbbells, andhand weights)
and weight machines. Free weights usually worka group of muscles
at the same time; weight machines typicallyare designed to help you isolate and
work on a specific muscle.

Most gyms or weight rooms set up their machines in a circuit,
orgroup, of exercises that you perform to strengthen differentgroups of muscles.

People can also use resistance bands and even their own
bodyweight (as in pushups, sit-ups, or body weight squats) forstrength training.

Many people tend to lump all types of weightlifting together, butthere's a
big difference between strength training, powerlifting,and competitive bodybuilding!

Strength training uses resistance methods like free weights,weight
machines, resistance bands, or a person's own weight tobuild muscles
and strength. Olympic lifting, or powerlifting, whichpeople often think of
when they think of weightlifting,concentrates on how much weight a
person can lift at one time.Competitive bodybuilding involves
evaluating muscle definitionand symmetry, as well as size.

Powerlifting, competitive weightlifting, and bodybuilding are
notrecommended for teens who are still maturing. That's becausethese
types of activity can cause serious injuries to growingbones, muscles, and joints.

Getting Started

If you're a guy and you've started puberty, your body will
havebegun making the hormones necessary to help build muscle inresponse
to weight training. If you haven't started puberty, oryou're a girl, you'll
still be able to get stronger - you just won'tsee your muscles getting much bigger.

Before you start strength training, you should be checked out
byyour doctor to make sure it's safe for you to lift weights. And toreduce
the risk of injury, it’s important to learn proper techniqueand to be adequately supervised.

Any time you start a new sport or activity, start out slowly so thatyour
body gets used to the increase in activity. It’s a good idea toinitially perform
the exercise without any weight to make sureyou're using
the proper technique.
Once you've mastered thetechnique, you can gradually add weight
as long as you cancomfortably perform the exercise for 8 to 15 repetitions.

Before you begin any type of strength training routine, get
someguidance and expert advice. Many trainers who work at
schools,gyms, and in weight rooms are knowledgeable about
strengthtraining, but it's best to get advice from someone who is acertified
fitness expert and experienced working with teens.

When lifting weights - either freeweights or on a machine -
makesure that there's alwayssomeone nearby to supervise,or spot, you.
This person, calleda spotter, encourages you andalso can act as your coach,telling
you if you're not
doing aparticular exercise correctly.

Having a spotter nearby isparticularly important whenusing free
weights. Evensomeone in great shapesometimes just can't make thatlast rep.
It's no big deal if you'redoing biceps curls; all you'll haveto do is drop the weight
ontothe floor. But if you're in the middle of a bench press - a chestexercise where
you're lying on a bench and pushing a loadedbarbell away from your chest - it's
easy to become trapped undera heavy weight. A spotter can keep you from dropping
the barbellonto your chest.

Many schools offer weight or circuit training as units in their
gymclasses. Check to see if you can sign up. Don't be afraid to
ask forpointers and tips about how much weight to start with and howto develop a routine.

Some Important Precautions

You may love the challenge of lifting, especially if you and your friends do it together. You'll definitely see results over a few months in your ability to progressively lift more weight. But there are a few things to look out for.

Because your bones, joints, muscles, and tendons are still growing and developing, it's easy to injure them. When you're in the middle of a strength-training session and something doesn't feel right to you, you feel pain, or if you hear or feel a "pop" during a workout, stop what you're doing and have a doctor check it out before you resume training. It's possible you may need to modify your training or even stop lifting weights for a while to allow the injury to heal.

Another danger surrounding strength training is the use of anabolic steroids or other performance-enhancing drugs and preparations that supposedly help muscles develop. Steroid use is widespread in many sports — including football, swimming, biking, track and field, and baseball. But because many of their long-term effects on the body are still unknown (and because they're linked to health problems like cancer, heart disease, and sterility), resist the urge to try them. The benefit is definitely not worth the risk!

What's a Healthy Routine?

If you take a few minutes to watch the guys and girls lift weights at your school, you'll see there are lots of different ways to train with weights. Try a few good basic routines that you can modify as you start to train harder later on.

If you're just starting out in the weight room, warm up for at least 5-10 minutes with aerobic activity and dynamic stretching and cool down with less intense activity and static stretching. For best results, do strength exercises for at least 20-30 minutes 2 or 3 days per week, allowing at least a day off between sessions. Work the major muscle groups of your upper and lower body and your core.

You can use many different exercises for each body part, but the basics — like biceps curls, overhead presses, and squats — are great to start with. Learn proper technique first, without any added weight. Perform three sets of 8-15 repetitions (or reps) of each exercise, starting out with a light weight to warm up and increasing the weight slightly with the second and third sets, if you can do it. (Add more weight only after you can successfully perform 8-15 repetitions in good form.) Perform two or three different exercises for each body part to make sure you work each muscle in the group effectively.

Here are some basic rules to follow in strength training:

Start with body weight exercises for a few weeks (such as sit-ups, pushups, and squats) before using weights.
Work out with weights about three times a week. Avoid weight training on back-to-back days.
Warm up for 5-10 minutes before each session.
Work more reps; avoid maximum lifts. (A coach or teacher can give you specifics based on your needs.)
Ensure you're using proper technique through supervision. Improper technique may result in injuries, particularly in the shoulder and back.
Cool down for 5-10 minutes after each session, stretching the muscles you worked out.

Don't rely on strength training as your only form of exercise. You still need to get your heart and lungs working harder by doing aerobic exercise, such as running, biking, or swimming. Doctors recommend at least an hour a day of moderate to vigorous physical activity — so on days when you're not lifting weights, you may want to get more aerobic activity. Also, be sure you're drinking plenty of fluids and eating a healthy diet.

Strength training is a great way to improve strength, endurance, and muscle tone. But remember to start slowly, use proper form, avoid heavy weights, and increase workouts gradually to prevent injury. Just a few sessions a week will really pay off — besides better muscle tone and definition, you may find that you have more energy, focus, and performance in both sports and school.

Reviewed by: Mary L. Gavin, MD
Date reviewed: August 2013

Source: http://kidshealth.org/teen/food_fitness/exercise/strength_training.html#

-Healthworking