Whether you are a male or female teenager, you will tend to have an increased awareness of your body appearance and level of fitness during your teen years. It is during the years of puberty that your body begins to produce hormones that make it possible for you to increase your muscle mass and tone. Toning your muscles can help you in many ways, besides giving you the appearance you want.
Reasons for You to Tone Your Muscles
Appearance is one reason that many teens turn to athletics and weights in order to begin to develop the type of body they want. This is not true for all teens and it is a matter of personal preference whether you wish to do this. Strength is another reason to tone your muscles, since strong muscles can improve your ability to play sports recreationally and competitively. Toned muscles are also helpful to prevent injuries from your sporting activities, whether it is a game of soccer, basketball or a casual run.
Increasing Your Muscle Mass
When you put stress on your muscles, you are causing them to strengthen and grow. You can do this by using your own weight by doing such exercises as pushups, or by using resistance bands to add stress to your own movements. You can also do this by using free weights such as barbells or by using weight machines. Free weights work a group of muscles at once while weight machines usually work on specific muscles. Before you start to use weights as a method of muscle toning, you should be checked by your health-care professional and discuss your training with someone who is willing to supervise you.
Beginner Training Tips
You should start your weight training program slowly. Begin by using your own body weight to stress your muscles. When you are ready, seek out someone to supervise you and train you on the proper techniques to use free weights. Using light weights and doing more repetitions of the exercise (set) will begin to strengthen your muscles. Teenagers are encouraged to work different muscle groups on different days and to take a day off from exercise between sessions. This means a beginner would exercise about three days a week, doing leg muscles one day, arm and chest muscles another day and back muscles the third day. A trainer at your school or local gym can help develop a routine for you. Keep in mind that it is not recommended for teenagers to engage in aggressive weight lifting.
Preventing Injury
Warm up before you exercise with weights. This can be as simple as a brisk walk or using a stationary bike. You should learn and understand the proper technique for each exercise you are doing so that you do not injure yourself. Injuries usually are in your back and shoulder area. Having someone supervise or spot you is important. You should cool down after you exercise by stretching the muscles you exercised.
Seek the advice of a professional for questions about your health or a specific training program for you.
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