Muscular Training Safety Precautions

Warm Up and Cool Down• Warm Up

▫5-10 minutes of aerobic activity▫Stretch all the major muscle groups that will be used▫Sport specific motions (mimics the motions in the

activity of the workout but at a lower intensity)• Cool Down

▫Aerobic activity▫Stretching▫Recover—rehydrate, RICE

Rest Between Workouts

•48 hours of rest between workouts is needed for the muscles to recuperate

•2-3 30 minute nonconsecutive workouts per week are recommended

Proper Form• 1 to 3 pounds can be added

when the person doing the workouts can perform 15 reps successfully with proper technique

• If 10 repetitions cannot be completed, the weight is too heavy

• Exhale on the lift, inhale on the lowering of the weight—no hyperventilating

• Movements should be slow—no jerking

Find an Instructor

•It is important to lift correctly to avoid injury and an instructor can help with that along with setting appropriate goals.

Lift Age Appropriately

•Resistance is based on a teen’s current muscular ability and is increased as muscles develop

•It is recommended to wait until at least 15 for major lifts (performed with barbells)

Sources

•http://www.mayoclinic.com/health/strength-training/HQ01010/NSECTIONGROUP=2

•http://www.teenagerstoday.com/resources/articles/safetraining.htm

•http://familydoctor.org/online/famdocen/home/healthy/physical/sports/198.html