Group and One -On- One Supervised Teen Toning Workouts"My training zone' is a medical practice specializing in weight management for children and adolescents. As part of our programs, we work in conjunction with 30-in-a-hurry Fitness and refer our adolescents, teenagers, and their families to work closely with personal trainers." Dr. Angela Fals www.mytrainingzone.com Supervised Strength Training That Emphasizes Proper Technique:• Increases your teen's muscle strength and endurance.
• Protects your teen's muscles and joints from injury.
• Helps improve performance in your teen's particular sport.
Your teen may gain other health benefits from strength training, too. These include: • Better heart and lung function.
• A healthy body composition.
• Stronger bones.
• Lower blood cholesterol levels.
•A good fitness habit that lasts a lifetime.
Some studies suggest that improved self-esteem and a decreased chance of depression also are upshots of strength training. Your teen may get a feel-good boost after improving his or her performance. Resistance Training For Today's Teen.For decades, the cliché, "resistance training is not for kids" ran through the heads of physical educators, coaches, trainers, and parents alike. The old school of thought was that resistance training would damage the growth plates and retard or stunt children’s musculoskeletal development. Nothing could be further from the truth. In fact, according to Wayne Wescott, Ph.D. (Specialized Strength Training, 2001) progressive resistance training is the best way to enhance musculoskeletal development in boys and girls. As a matter of fact, a study done by Morris et al. (1997) suggested that strength training has its greatest influence on bone formation during the prepubescent years.
Since,1985, all major medical and fitness organizations in the United States, including the American College of Sports Medicine, the National Strength and Conditioning Association, and the American Academy of Pediatrics support and encourage children and teenagers to participate in supervised youth strength training programs. In short, strength training can be added to the long list of sports and physical activities that are appropriate for kids.
The National Strength and Conditioning Association (NSCA) says supervised resistance-training programs, when done correctly, enhance kids' strength, motor fitness skills, and athletic performance, and can even help prevent injuries. Children as young as six can be taught the proper techniques; however, adults should supervise and spot children when lifting weights. The association recommends focusing on fun-oriented, rather than goal-directed, programs.
As for the risks involved with lifting weights, according to Dr. Avery Faigenbaum, a scientist who has studied strength training and children, " under proper supervision there has not been a single case of a serious strength training injury involving children." Faigenbaum reminds us that there are risks associated with all types of physical activities but weight lifting injuries are less common than many other types of accidents
Click here to read an article by Dr. Wayne Wescott Strength training, not weightlifting.Strength training for teens — not to be confused with weightlifting, bodybuilding or powerlifting — is a carefully designed program of exercises to increase muscle strength and endurance.
Strength training for teens, however, isn't about lifting the heaviest weight possible. Instead, the focus is on lighter weights and controlled movements, with a special emphasis on proper technique and safety.
Your child can build muscle strength using:
• Free weights.
• Weight machines.
• Resistance bands.
• His or her own body weight. Strength training programs for teens are safe and offer many benefits as long as they are specifically designed. Obviously, children should not be participating in a workout designed for the Miami Dolphins. The problem is that often college coaches obtain workouts from professional teams and high school coaches get their programs from the college coaches. Junior high coaches use the high school programs as so on. Before we know it, we might have young children performing an elite athlete's workout without any adaptation. We must be careful to properly adapt programs specifically with children in mind.
Exercise professionals, coaches, trainers, teachers, and parents should familiarize themselves with the following important guidelines to ensure the safety of children involved in strength training.
How do you know if your teen is ready to strength train?
In general, if teens are ready for organized sports they are ready for strength training. Teens have participated in youth strength training research studies, and many teens have benefited from regular participation in a supervised strength training program.
Teens should exhibit the emotional maturity to accept and follow directions before participating in a strength training program.
All participants should have a positive attitude toward the strength training program. You should not force children to continue who do not look forward to their strength training sessions.
A physician should screen any teen with known or suspected health problems, including illness or injury, before he or she participates in a strength training program. Due to age, size and maturational differences, it is essential to address each child’s needs and abilities in designing the strength training program. You should personalize the exercise protocol and training procedures as much as possible. Generally speaking, if boys and girls are ready for sports participation they are ready for some type of strength training.
However, it is important to remember that no matter how big or strong a teen is, adult strength training programs and philosophies should not be imposed on teens. The goal of youth strength training programs should be to enhance the musculoskeletal strength of teenagers while exposing them to a variety of safe, effective and fun training methods.
All youth strength training programs should be closely supervised by knowledgeable instructors who have a solid understanding of youth strength training principles and safety guidelines (e.g., proper spotting). The exercise room should be safe and free of hazards, and all participants should receive instruction regarding proper exercise technique and training procedures (e.g., warm-up and cool-down periods).
One on One Teen Toning Personal Training.Although there are some companies devoted specifically to making youth sized equipment (e.g., Hoist Fitness, International Youth Fitness, etc.), most facilities and instructors must think creatively and use portable equipment such as bands, tubes, medicine balls and light free weights.
Our four-week program consists of a series of exercises designed to maximize a total-body workout in the shortest amount of time, while having fun...fun..fun. Each of the 8 to 12 workouts per month is led by a Certified Fitness Professional. Each 30 minute circuit is designed to include stretching (to increase flexibility and prevent injuries), strength training and muscle toning (the more lean muscle you have, the more fat you burn), and cardiovascular conditioning (to increase the amount of fat and calories you burn during the workout).
All of our effort and time has been used to create the most effective, results oriented workout ever created for teens under the guidance of a Professional Trainer, one on one.
We provide easy to use machines, and we integrate free weights, medicine balls and kettle bells into their training to make their body work smarter and more effective. This creates balance and more muscle involvement which means more calorie burning baby!! The circuit changes as your teen advances, so their body does not adapt and reach a plateau. If they keep doing the same level of work, their body adapts to it and quits changing. To get the most out of our solution, teens have to progressively increase the level of work on both their strength and cardio exercises. Our Fitness Professionals believes that every second of their workout must be carefully orchestrated and executed by a certified fitness professional and that a private environment is essential for effective communication between your kids and your trainer. Teens will improve not only strength and body composition, but balance, coordination, flexibility and real world function. Program Considerations•The teen must have the emotional maturity to accept coaching and instruction.
•There must be adequate supervision by coaches/trainers who are knowledgeable about strength training and the special problems of prepubescents.
•Strength training should be part of a comprehensive program to increase motor skills and fitness level.
•The teen should precede strength training by a warm up period and follow it by a cool down.
•The program should emphasize dynamic concentric and eccentric muscle actions.
•The teen should carry all exercises through a full range of motion
Program Design.* All strength training sessions should begin with a 10 to 15 minute warm up period that includes low intensity aerobic exercise and stretching. * A proper warm up prepares children and adolescents for strength training activities and reduces the chance of a joint or muscle injury. Five to 10 minutes of aerobic exercise such as walking or calisthenics increases blood flow through active tissue and raises muscle and core temperature. * We often incorporate lightweight 3 to 8 pound medicine ball exercises into the warm up to stimulate specific muscles and joints that the participants will use in the strength training session. *The strength workout should include all the major muscle groups, which participants may accomplish by single and multi-joint exercise selections. * All our exercisers begin with lightweight loads and progress gradually in small increments. We permit 30 seconds to 60 seconds and more needed until the youth increases their fitness level and familiarity with the training program.
* The teen should apply no resistance or very light resistance until he or she can demonstrate proper form. 12 to 15 repetitions equal one set; the child should do one to three sets per exercise. * Increase weight or resistance in one to three pound increments after the participant does 15 reps in good form. * Insist on exercise control with slow lifting and lowering movements.. Generally required to do 4 to 6 seconds for reach repetition, with 2 to three seconds each for the lifting and lowering movements. We believe that controlled movements speeds maximize strength development and minimize injury risk. Because fast movement speeds on weight machines involve momentum, they may reduce the exercise effect and training safety. * Once the teens have mastered the fundamental training programs, we may incorporate specialized exercises.
* Plyometric movements are safe and effective components of youth activities. When performed correctly, these movements enhance speed and strength. * Our program utilizes medicine balls, balance boards, and various apparatus to elicit the neuromuscular changes needed to develop functional conditioning, which is the creation of movements that mimic natural body positions and situations that can occur in sports and in real life. Supervised Teen Toning Groups30 in a hurry fitness is looking to start group training for teens at our personal training facility in Coral Gables.We are looking to schedule 3 workouts a week for 30 minutes. Tuesdays/Thursdays at 4pm and Saturdays at 10:30AM. The cost of the 4 week program will be $99.00. If you are interested, please fill out the form and we will contact you. Note: **If you are interested in one on one training please contact us for pricing and available times.
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