Teen fitness Advice

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					What should I do free weights or machines? 鈥楶 oor technique of free weights could
lead to pad posture or injury so its advised that beginners start with machines for 4-6
weeks before moving on to free weights 鈥?
  Both free weights and machines are useful and the choice between the two depends
on your experience in the gym.
  As a beginner the machines are a great way of starting off. The machines make
working out simple and they are a great way help laying the foundations of the muscle.
The machines are a great way of practising technique so that you can understand how
to work each part of the body and then move on to free weights. The problem with
starting on free weights as a beginner is that your technique may be poor and you may
not understand the exercise. Poor technique of free weights could lead to pad posture
or injury so its advised that beginners start with machines for 4-6 weeks before
moving on to free weights. For more regular gym members I strongly advise free
weights over machines where ever possible. Free weights challenge the muscles a lot
more and they are a much more functional option as machines only make you lift
weights in one single movement which is not like daily life. Free weights can also
help to challenge the core and to strengthen the stabiliser muscles in your body. What
speed should I lift my weights at? 鈥?We advise 2 seconds on the way up and 2
seconds on the lowering phase but change the tempo to shock the muscle and
encourage new muscle growth 鈥?
  We advice two seconds on the concentric phase (lift up) and two seconds on the
eccentric phase (lowering). However, There is no real right or wrong answer and
keeping with the same tempo the whole time may let the body get use to it and stop
stressing the muscles which will stop new growth. the slower your tempo means the
more stress you are putting on the muscle and the more it 鈥檚 working. My best
advice is that every so often you mix it up by adding a few seconds to your lift. Such
things as slow training where the lift is 5-10 seconds up and 5-10 seconds when
lowering. This is a great way of adding new stress to the muscle and shocking it so it
encourages new muscle growth. How much rest time should I have between sets? The
amount of rest time depends on what type of training your doing. If you 鈥檙 e a
beginner and you are in the endurance stage 30-60 seconds rest. Hypertrophy stage
1-2 minutes rest
  Strength training 3-5 minutes rest
  If you 鈥檙 e doing strength training you should have anything from 3-5 minutes rest
as you will be working your creatine phosphate system so it will need time recover. Is
it better to do weights before running or the other way round? It 鈥檚 better to do
weights before running 鈥?
  Studies have proven that an intense cardiovascular session can lead to a decrease in
performance during the weights session after. This is because people lose a lot of their
energy from running and then find their muscles are fatigued and they are mentally
tired before their weights session. However, doing a weight session first has proved to
make little difference to the performance of cardiovascular work after When
performing muscle building exercises can I train too much? 鈥榊 es, the body needs
enough time to be able to rest and repair 鈥?
 The short answer is yes. The body needs enough time to be able to rest and repair. If
you train too much by lifting weights then you will reach a stage called 'overtraining'.
Overtraining is where the muscles do not have enough time to repair and therefore
they cannot repair quick enough for the amount of stress your body is putting on them.
This leads to muscular atrophy where you lose muscle rather than gain muscle.
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posted:2/12/2011
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