What the earliest my son can start training?
The latest research has shown that children can start training as young as six years old. Children should begin training at a level that is commensurate with their maturity level, physical abilities, and individual goals. When introducing children to training activities, it is always better to underestimate their physical abilities and gradually increase the volume and intensity of training than to overshoot their abilities and risk an injury. It appears that preadolescents have more potential for an increase in strength owing to neural factors, such as increases in motor unit activation and changes in motor unit coordination, recruitment, and firing. During and after puberty, training-induced gains in strength are typically associated with gains in muscle hypertrophy due to hormonal influences. Proceed with caution when training young children.
Isn’t it dangerous for young children to lift weights?
Clinicians and exercise scientists now agree that resistance exercise can be a safe and effective method of conditioning for children. Investigations have clearly demonstrated that boys and girls can increase muscular strength above and beyond growth and maturation, provided that the intensity and volume of training are adequate. Children as young as age 6 have benefited from resistance training, and a variety of training modalities, including modified adult-sized weight machines, child sized weight machines, free weights and body-calisthenics, have proven to be effective. Strength gains of roughly 30% or 40% have been typically observed in untrained, preadolescent children following short-term (8-20weeks) resistance training programs, although gains of up to 74% have been reported. Be extremely cautious when training young children. Keep the volume, intensity and difficulty of exercise very low!
How can I get my child interested in sports?
The key is making it fun! Get creative with different skill developing drills or games. Get the whole family involved. Make it a fun experience that your child would want to repeat. Another way to keep a child interested and motivated is by positive reinforcement. Let them know what a great job they are doing. Buy them a happy meal after a good practice or game. The last thing you want to do is pressure a child in any way, or verbally abuse them. This could turn them away from sports forever.
How can I gain fat-free muscle mass?
Resistance training (lifting weights) is the only way to gain fat free muscle mass.
How do you lose body fat?
If you only trying to lose weight, the key is expending more calories, or energy than you consume. If your goal is to only lose body fat you have to focus on when and how you train. The most effective way to burn fat calories is exercising first thing in the morning before you eat, doing cardio after you lift weights or doing low intensity aerobics (walking) for a really long time (at least one hour). You can also speed up your metabolism by eating small meals every 2-3 hours throughout the day.
How much rest should I take between sets?
It really depends on what your goal is. If you are lifting for muscular endurance you should be doing high reps (15+) and only resting 30 seconds or less. If your goal is hypertrophy or gaining size you should be resting 2 minutes or less, preferably less than one minute. If you are lifting for strength you should be resting 2-5 minutes. If your goal is power your reps will be low (1-3) and you should rest at least 5 minutes between sets.
What should I eat prior to a workout or game?
Here are some guidelines to follow for a pre-contest meal:
1. After a meal, allow two hours for a workout and 3-4 hours before a game – leaves you enough time to properly digest your meal.
2. Fuel yourself with a high complex carbohydrate meal – gives you enough energy for a long workout and prevents you from feeling hungry.
3. Avoid sugar or high glycemic foods – blood sugar will drop and leave you feeling tired, light headed and fatigued.
4. Limit high-fat proteins – take a long time to digest. Not a good source of energy.
5. Drink plenty of fluids – helps avoid dehydration.
What should I eat after a workout?
After finishing a taxing workout your number one priority is replacing the fluids you lost from sweat. Choose a drink high in electrolytes and carbohydrates. It is also imperative you replace your glycogen (energy) storages so you can be ready to go for your next workout. Studies show that drinking a liquid meal with 112 grams of carbohydrates and 40 grams of protein immediately following a workout is the most effective way to optimize glycogen recovery.
Are two-hour lifting sessions too long?
Way too long! Workouts should last no longer than 45-60 minutes. After 45-60 minutes your levels of testosterone and growth hormone begin to decline and cortisol is released (a catabolic hormone). Keep your workout short and sweet.
How can I tell if I am overtraining?
Decreased excitement, motivation, and confidence; raised levels of tension, depression, anger, fatigue, confusion, anxiety , and irritability; and impaired concentration accompany overtraining.
Here are some other symptoms of overtraining:
1. Decreased performance
2. Increased muscle soreness
3. Decreased body fat
4. Altered blood pressure
5. Decreased muscle glycogen
6. Altered resting heart rate
Is six hours enough sleep when training?
Everyone is different. Some can get away with only sleeping 5 hours while others need at least 9. It really depends on the person. The best way to determine if you are getting enough sleep is by how you feel. If you’re tired and drowsy throughout the day, chances are you’re not getting enough sleep. A general rule of thumb is 8 eight hours of sleep. If you are training hard it is recommended you get an extra hour or two on top of those eight hours. It doesn’t have to 8-10 hours straight. Taking a nap after a grueling workout and recovery drink does wonders for your energy level! Don’t skimp out on sleep. Your body does most of its recovery while you’re sleeping, so having a sleep deficiency could be detrimental to your performance.
How often should I change my workout routine?
When you stop getting results. Every workout should progressively change. If designed correctly a periodized training program is the best technique for keeping your workouts fresh.
What can I do to get over a plateau in the weight room?
Change up what you’re doing. Shock your body into adapting to the new stress you place on your muscles. If you do a split routine, go with the push/pull or upper body/lower body routine. Change up the reps, sets, exercises, order of exercises, rest in between sets and number of days you train. Get creative with your workouts. Keep in mind that more is not always the solution. Maybe you need less training and more recovery time. And if all else fails don’t be afraid to incorporate heavy eccentric lifts (negatives) or partial reps. The key is shocking your body with something new and as soon as it adapts, shock it with something else.
