Muscular Training Safety Precautions

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Muscular Training Safety Precautions

  1. 1. Muscular Training Safety Precautions<br />
  2. 2. Warm Up and Cool Down<br />Warm Up<br />5-10 minutes of aerobic activity<br />Stretch all the major muscle groups that will be used<br />Sport specific motions (mimics the motions in the activity of the workout but at a lower intensity)<br />Cool Down<br />Aerobic activity<br />Stretching<br />Recover—rehydrate, RICE<br />
  3. 3. Rest Between Workouts<br />48 hours of rest between workouts is needed for the muscles to recuperate<br />2-3 30 minute nonconsecutive workouts per week are recommended<br />
  4. 4. Proper Form<br />1 to 3 pounds can be added when the person doing the workouts can perform 15 reps successfully with proper technique<br />If 10 repetitions cannot be completed, the weight is too heavy<br />Exhale on the lift, inhale on the lowering of the weight—no hyperventilating<br />Movements should be slow—no jerking<br />
  5. 5. Find an Instructor<br />It is important to lift correctly to avoid injury and an instructor can help with that along with setting appropriate goals.<br />
  6. 6. Lift Age Appropriately<br />Resistance is based on a teen’s current muscular ability and is increased as muscles develop<br />It is recommended to wait until at least 15 for major lifts (performed with barbells)<br />
  7. 7. Sources<br />http://www.mayoclinic.com/health/strength-training/HQ01010/NSECTIONGROUP=2<br />http://www.teenagerstoday.com/resources/articles/safetraining.htm<br />http://familydoctor.org/online/famdocen/home/healthy/physical/sports/198.html<br />

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