Skip to main content





Training and exercise for children and teenagers. This article is huge! So huge it has been split into a 4 part series. You can see the 4 parts below or click the continue link at the bottom of each part.
  • Part 1: Introduction & body composition and development of tissue
  • Part 2: Physiological responses and adaptation to exercise & training
  • Part 3: Guidelines For Exercises
  • Part 4: The Workouts

Part 4: The Workouts

Please Note: As this forum is mainly concerned with building muscle and strength, then the exercise prescriptions given below will only include routines for strength and muscle growth and not aerobic training or fitness training. If you want advice on aerobic training or fitness training then post your questions on the forum and they will be answered.
The 3 routines given below are for complete beginners to weight training and give some progression as more experience is gained. Move onto the second routine after completing the 12 weeks of the first routine. Only move onto the split routine after at least six weeks of the 3 days week routine. It is important that the exercise technique is given more importance than the weight that will be lifted. Only increase the intensity when the exercise technique is perfected.

Workout 1: 12 Week Notice Training Program

Weeks 1- 6: Total Body Circuit Workout

Workout Notes:
  • Thoroughly warm up 5-10 mins and stretch before working out.
  • Complete the following on two non-consecutive days per week.
  • During the first three weeks, do each exercise for one set of 15 reps: during the last three weeks, do two sets of 12 reps for bodyparts indicated (using a slightly heavier weight on all sets).
Workout 1: Weeks 1-3


Workout 2: Weeks 4 - 6


Weeks 7 – 12: Split Workout with Increased Intensity.

Workout Notes:
  • Divide your body into two parts (upper and lower), increasing weight training days to three non-consecutive days per week (i.e., Monday, Wednesday, Friday).
  • Alternate between the two exercise routines. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do workout 2 twice etc.
  • Do sets and reps as indicated.
  • Rest 60-90 seconds between the sets.
  • Choose exercise alternates on occasion to work the muscles a little differently
Workout 1: Upper Body


Workout 2: Lower Body


Workout 2: 3 Day Full Body Routine

This routine is completed three days per week on Monday, Wednesday, and Friday.
Warm up 5-10 minutes, perform full-body stretches, and cool down 5-10 minutes at the end of the routine.


Workout 3: 3 Day Split Routine

This routine is completed three days per week on Monday, Wednesday, and Friday. (Splitting the body into three training sessions).
Warm up 5-10 minutes, perform full-body
stretches, and cool down 5-10 minutes at the end of the routine.






Labels:

Comments

Post a Comment

Popular posts from this blog

What is Physical Fitness?

Physical Fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical Fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest. Before the industrial revolution, fitness was defined as the capacity to carry out the day's activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.
Post a Comment
Read more

14 Exercises for seniors to improve strength and balance

In Canada and around North America, falls are one of the leading causes of injury and death for senior citizens. However, you don’t have to fall prey to slips and fails. By exercising, you can improve your balance and your strength, so you can stand tall and feel more confident when walking. Exercise 1: Calf Stretches These strength training exercises for seniors can be performed sitting or standing. To do calf stretches while standing, find a wall with nothing on it. Stand facing the wall with your hands at eye level. Place your left leg behind your right leg. Keep your left heel on the floor and bend your right knee. Hold the stretch for 15 to 30 seconds. Repeat two to four times per leg. If you want to stretch your calves while sitting, you’ll need a towel. Sit on the floor with your legs straight. Put the towel around the soles of your right foot and hold both ends. Pull the towel towards you while keeping your knee straight and hold it for 15 to 30 seconds. Repeat ...
Post a Comment
Read more
Fitness Fitness is defined as the quality or state of being fit. Around 1950, perhaps consistent with the industrial revolution and the treatise of world war 2, the term "fitness" increased in western vernacular by a factor of ten. The modern definition of fitness describes either a person or machine's ability to perform a specific function or a holistic definition of human adaptability to cope with various situations. This has led to an interrelation of human fitness and attractiveness which has mobilized global fitness and fitness equipment industries. Regarding specific function, fitness is attributed to persons who possess significant aerobic or anaerobic ability, i.e. strength or endurance. A well-rounded fitness program will improve a person in all aspects of fitness, rather than one, such as only cardio/respiratory endurance or only weight training. A comprehensive fitness program tailored to an individual typically focuses on one or more specific...
Post a Comment
Read more