Muscular Training Safety PrecautionsPresentation Transcript
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)