Can School-age Teenagers Do Fitness?
I am a teenage boy aged 17 years and I have a lean body posture and I intend to form a body with fitness, is age like I can do it and are there any side effects?
Hello, Andra Anggara. Thank you for the questions submitted to HealthReplies.com We can understand the concern you feel.
Do you mean by fitness is strength training (strength training) such as lifting weights? Let us provide information about strength training for teenagers.
Strength training is an exercise program that aims to increase muscle strength and endurance. Strength training does not always have to be weight lifting because this exercise can still use its own body weight as a burden, for example when push ups, or resistance bands. Weight training is not dangerous, including for teenagers, provided that this exercise is carried out under supervision and instruction by experts (instructors / trainers). In addition, we suggest that teenagers who want to run a weight training program should first consult their doctor about the appropriateness of their health conditions, as well as find an instructor / trainer to find out how to exercise strength properly and the right type of weights to use.
In strength training, teenagers are not recommended to use heavy weights. Teenagers should start training by using lighter weights, focusing on how to do the exercises correctly, and doing more repetition of movements. Practical advice in choosing a weight load is to choose a load that can be lifted as much as 10 times easily, then add weight gradually to the last two reps. In general, the recommended weight for a teenager as an exercise start is around 1-2 pounds (0.5-1 kg). If it is strong enough and fit, teenagers can start at a load of 15-20 pounds (7.5-10 kg).
As a suggestion, when lifting weights, do the movements gently and stably. Avoid sudden jerking and dropping weights. As the exercise progresses, the muscles will grow stronger so that if there is no pain, teenagers can gradually add weight as much as 1-2.5 pounds (if using barbells) or 5 pounds (if using a gym machine). Avoid using too much weight during puberty and growth is still ongoing because of the risk of damaging tendons and bones that can interfere with growth. Also, make sure to always warm up and stretch before and after strength training. Complete the weight training program by doing aerobic exercise regularly, eating nutritionally balanced foods, and getting enough rest.
To enrich insights, you can read articles about strength training for teenagers. Thus information from us. Hopefully always healthy. May be useful.