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Strength Training for Beginners- How to Start Your Child Off Right

Strength Training for Beginners- Start the Right Way

strength training for beginnersAt just what point should strength training for beginners be able to be executed safely?  It wasn’t that long ago that it was considered forbidden, as the risk for bone injury and growth plate development was too much.  Recently these myths about stunted growth have become just that.

After we have looked at the data from studies for over a decade, it has been found that if appropriately maintained there will be no issues with long-term injury.  The factor that is essential is not to overdo it, and forget about competitive weight lifting or body building.

What Is Acceptable Strength Training for Beginners?

Then when may it be acceptable for kids to start working out?  Says Avery Faigenbaum, professor of exercise science with the College of New Jersey, training can begin when kids have an interest for it and can accept instructions and follow them.  For some children that may be as early as eight years old.  But exercise will have some benefits.  More young people who are athletes and non-athletes are into it to boost motor skills along with overall conditioning and improve muscle strength and endurance.

Strength Training for Teen Athletes

Strength Training for Teen Athletes

Although muscle building used to be an area exclusively for boys, girls are realizing that they aren’t going to gain large, bulky muscles and are starting to get into it.  They now know it will make them stronger and fit and that will give them a more confident feel.

Here Are Some Tips for New People Getting Into Training

1.    Use qualified trainers.  All instruction with strength training  must be done with a qualified trainer who’s background is working with kids.

2.    Utilize a rest day.  Strength training shouldn’t be done on consecutive days, and not more than three times each week.  During other days focus more on aerobics and flexibility.

3.    Start with light aerobics.  The session must begin with a warm-up like jumping rope, but stretching is out.

4.    Think of it as education.  Learning correct principles and procedures of exercise at an early age are some of the important things that can happen to youngsters.  Appreciating the necessities of suitable warm-up and cool-down, and the discipline to maintain a training program  will be with the young person for all their life.

5.    Make it part of a broader exercise agenda.  Coordination, balance, and flexibility are all part of a broad-based training agenda for the beginner that we can get through programs like yoga.

6.    Vary your exercising.  Weight machines and free weights are not the only way to exercise.  Gaining muscle without using weights demonstrates many different ways to get the job done.  Such things as weighted ropes, medicine balls, body weight resistance and elastic tubing are a few tools which can be used efficiently.

7.    Stretching is okay to cool down.  Their cool down time may incorporate stretching along with less extreme calisthenics.

The safest way to get initiated in an exercise routine is to start with little or no resistance, then start building resistance from there.  Only reach maximum resistance when the actual procedure has been mastered.  As the child matures, the trainer will know when to increase the intensity.

The best muscle-gaining method is to get on an individualized program that is custom-made for the person based on goals, where the person is in their training as well as where they are mentally.  The trainer should have experience with strength training for beginners, as a child’s training program should by no means be a scaled-down version of an adult’s regimen.  It must be a pleasant experience to keep them from losing attention.

 

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