Weight Training for Teenagers (part 1)
by Mick Hart
Youth is a time of high motivation for self-improvement and the obtaining of a satisfactory self image. Conversely it can also be a time of much self-doubt and despair. For many, early life can be sheer agony. Stick insect thin or obese conditions when young send many teenagers into almost suicidal despondency, so each and every straw is grasped in an attempt to become within the acceptable norm physically; always under peer pressure. Cures for pimples and spots are sought, only to be constantly defeated by adolescent hormones working overtime.
Clothes and habits are copied to give that secure feeling of belonging to the gang, and large numbers are attracted by various adverts or images to take up for the first time, training with weights, with the sole object of rapidly building up some respectable muscles. The accent always being on "RAPID", far too many quit. For every ten teenagers taking up bodybuilding, seven will quit and drop out within the first three months. (i.e. just as does adults who attend slimming classes ) Disillusioned or disgusted, they quit because results fail to show as quick or as easy as they were led to believe, perhaps by the over hyped adverts and promises.
This is truly a great pity, because the main reason for failure is incorrect training. In most if not all, that means OVERTRAINING. Bodybuilding for young people should follow a specific and gradual pattern, and I now hope to set out some of the rights and wrongs, in an attempt to bring success to a far greater percentage of young trainers. It is difficult to define a right or wrong age at which to start training with weights, although movement and exercise should naturally be encouraged at any age.
Especially in the formative years, youngsters should be encouraged to participate in all types of sports and occupations with the object of obtaining and aiding full normal development and the learning of skills. All young people should be trained as soon as possible to obtain the basic fitness to literally save their own lives. Running, jumping and swimming are definite musts! Most children with positive encouragement can learn to swim within a week. The running and athletic exercises ensure healthy lungs and cardiovascular systems, without which heavier exercises are useless or indeed even harmful.
Providing the youngster has a real desire to train, then they certainly should be encouraged and also closely coached. The first essential when training with weights is to avoid using too much resistance or poundage in the initial schedules. Anyone below the age of fourteen years should have definite and controlled supervision. The earliest age I would envisage purposeful use of light weight training would be about ten years of age. Between the ages of ten to fourteen weights should be very light.
Controlled low weight exercise is essencial. Repetitions averaging about twelve on a full range of basic exercises should last about thirty minutes, and no more than three times a week. The correct safety measures should always be implaced, and never forgetting to warm up and taper off. Barbell and dumbbells exercises imply the use of a collar and the coach should check weights at all times.
Dead lifts, good morning excercises, heavy squats and bouncing squats should be avoided at all times by young trainees, as well as any form of weight exercise that could lead to compressing the spine. Having reached a stage whereby his or her natural growth potential and bones, joints and tendons have stabilized, heavier weights can be introduced into training, but it is imperative that a coach oversees at all times.
Schedules can become longer ranging from one to two hours, three times a week. It is not necessary, or wise to spend more time than this on what after all is an introverted occupation, nor should too much narcissism be the object, instead encourage the young trainer to obtain a useful development. Gymnastics agility exercises or martial arts are just two examples of muscle put to a purpose.
Author: Mick Hart... a Top Class Steroid &
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