Weight Training and Strength Training

You need to warm up your muscles that you are going to use in the match. This means that you will have dynamic stretching. Try the following stretches and exercises to get you ready. Classic Jumping Jacks. This will get your blood flowing and all your muscles moving. Butt Kicks. Jog in place and bring your heels up so that they touch your butt. Do this for 30 seconds if you can. Arm circles. Rotate your arms clockwise and counterclockwise. Hip Rotation. Hold your arms up like a boxer and rotate through your shoulders and waist. Front Lunges. Start at the baseline and do front lunges, alternating feet, until you reach the net. Do not over stretch your lunge. You just want to get your knees, quadriceps, hamstrings, and buttocks warmed up. Go through each tennis stroke. Swing through a forehand, backhand, volleys, and serve at least five times each. Now you should be ready for your tennis match!

This really depends on your comfort zone. Anything supportive, possibly back and or wrist braces depending on your activity. As exercise makes you sweat, loose absorbent material is preferable. If you are dead lifting, take care in selecting the proper well balanced shoes so that if the weight causes you to loose balance, you won't injure your legs or ankles.

Well it depends on how heavy the weights are and how much you lift them. If they are heavy, then be careful; don't overwork yourself or you will be sore the next day. You can judge what is right for yourself.

It is true that heart muscle has the most endurance of any muscular organ in the body. Skeletal muscle has the least endurance.

Strength training is necessary to maintain a healthy, fit body. Both men and women should engage in strength training as part of their regular training. However, there are few differences in how women should approach strength training than men. Below are some differences and why these differences do not affect a woman’s training regimen.

The most recognizable difference is body structure. Women have smaller frames and therefore, by nature, have less strength than men. Nevertheless, women can participate in the same training regimens as men. Another difference in body structure is bone density.

Women’s bone structure is less dense than men’s. One reason is the lesser amounts of testosterone in women. Women should supplement their training diets to increase bone density. Stronger bones translate into increased weight training. Weight training helps the body increase bone density. Hormones also regulate bone structure.

Hormones play a significant role. Men produce up to ten times the amount of testosterone than women. For this reason, women can lose muscle mass quicker than men when not training. Women therefore need to train more consistently than men to maintain muscle mass. However, both genders need to begin training with slower paces.

Both men and women need to gradually increase the intensity and weight used during training. However, women can train with the same intensity as men. Although the weight is not as great, proportionally speaking, women can train with the same intensity as men.

Men and women generally have the same lower body strength when comparing lean muscle mass to strength. However, men have more upper body strength than women. Therefore, women need to focus more on upper body training to maintain proportional strength to their male counterparts.

When it comes to aging, women in their 40’s tend to slow down, losing endurance and strength. Men on the other hand can maintain nearly the same level of intensity well into their 50’s and in some men into their 60’s. Age is the only disadvantage women have concerning training regimens.

This doesn’t mean that women should stop training when they reach a certain age. Even though a woman’s training regimen may lessen, it is still important to maintain regular exercise. Women exercising at an older age have less degeneration of bone density and better joint stabilization.

As one can see, there is very little difference between men and women when it comes to exercising. The routines, intensity and equipment are the same. The only real difference is the focusing of the upper body to maintain strength to weight ratios.

muscular strength is the capacity or the limit of your muscle. muscular power is how much can your muscle exert.

You have to be careful weight training at that age, because your bones are still at a formative stage.

Some limited weigh training is fine, but you would be better advised to get for low weight high reps, rather than high weight low reps.

I would recommend not 3 exercises but 5. These are called the big Five. They are:

Squats,

Deadlift,

Bench Press,

Press, and

Rowing.

The protocol you use to do these exercises is up to you (but I recommend deadlifting at the most only once a week).

For a 13-year-old girl: You should probably be able to do at least 5 (real push-ups, not girl push-ups). If you can work your way up to doing 20-25, you're doing awesome.

For a 13-year-old boy: You should probably be able to do at least 8-10 real push-ups. Try to eventually be able to do around 25-30.

For me ,as a body builder, i will recommend taking it not more than half an hour after your workout, make sure the body parts you aiming that day are really exhausted before you drink. If you want for higher recovery , take it in the morning straight away after you wake up, as on that time your body protein is the least, replenishing it helps on repair on muscle. But taking after work out is a must (:

Nick

Make sure that you start with a fiveminute warm up period. Make sure that you are doing the right workout plan. Wear the appropriate clothing and most importantly make sure that you stay hydrated.

I looked at one of these today at sears and i will be purchasing it tomorrow. I don't know the exact dimensions but i am 6'1" and I compared its height to mine and it is about 6 inches taller than me. Hope this helps.

It doesn't help me run faster or longer that's for sure, but others might be different. When I'm running longer distances, I find that I have to concentrate on my breathing etc. If I have an Ipod or other device on, I feel that I can be distracted from this, and I actually end up doing worse than if I wasn't wearing one.

I think this is one of those personal preferences.

but if you listen to a song that you enjoy thoroughly, that will help you with distracting you from the pain and fatigue of running long distances

No, weight training is not just for men. Weight training is not gender specific, neither is any other form of exercise. Young or old, male or female, everyone can benefit from weight training (under normal circumstances).

Anaerobic and aerobic describes that type of physical activity.

Contrary to popular belief, lifting weights while you are still growing does not stunt growth. It was believed that breaking a bone could damage the ends of the bones that are still growing, but this is not the case. Strength training has only benefits, if done correctly, whether you are young or old.

The problem with doing any workouts on the legs is that most often people overdo it. You never really think theres a problem until somthing either gives out or becomes more than simple soreness.

The weakest part of the legs are the knees, then the ankles. doing any overstrenuous activity will cause damage to those areas.

If you do use ankle weights, be sure to increase the amount of rest you provide for your legs. Common sport injuries, when it comes to the leg deal mostly with the knees and ankles. jumper's knee, runner's knee are the most common and the ones im most afraid of.

Coming from someone who HAD jumper's knee I'll tell you that your leg muscles will ALWAYS BE STRONG.... making them stronger requires a large amount of work compared to the upper body (they are the biggest, and strongest muscles in the entire body), but pushing them further requires great risk and with that risk one must always exercise great caution.

My advice would be to go ahead and use the weights, but be sure to provide your joints and legs with enough rest, and also strengthen the muscles that support the ankles and knees.

If your trying to gain muscle, when you work out do short sets of very heavy weights as opposed to many sets of low weight. So, lift as much as you can, even if it's not for as many reps. Also, there area lot of power drinks that you can take along with workinng out that will help you gain muscle.

If you weigh 55 kilograms the weights you lift be as heavy as instructed by your trainer. Rarely will your body weight determine the heaviness of the weights to be lifted. You will start with light weights and keep adding weights as you progress.

For the inner thigh you'd want to work the adductor muscles, which are the ones that brings your legs together, and unfortunately bicycling won't reach those particularly well. Swimming, particularly the breast stroke, or inline skating would be better options for targeting those muscles.

The best way is simply to do pull-ups. If you are unable to do even one pull-up, you can either do seated pull-downs on a lat machine or support yourself a little with your legs as you do one rep. Another way is to use negatives: instead of pulling yourself up, lower yourself down. Only do the lowering part of the exercise, and lower yourself slowly. Do only a few reps, because doing negatives will make DOMS (delayed onset muscular soreness) worse. After training with only negatives for a few weeks, go back to doing ordinary pull-ups.

If you want to increase the maximum number of pull ups that you can do consecutively the "Grease the Grove" (GTG) method is the fastest way to do this. This is a proven formula used by top power lifters. Instead of doing pull ups to failure (your max reps) you only do 50-80% of your max each set and you do 3-5 sets per day every day. The concept is you do your workout with fresh muscles each time and you do workouts often. You never train to failure. After a while you take a up to a few days off for full recovery then test your maximum reps again and start your training again at 50-80% of your new max. Continue to repeat this process and you can start to add weight as well if you want to add muscle size.

If you want to increase the maximum number of pull ups in a time frame, ie maximum per hour, then you use the "Armstrong" method which is doing smaller sets more often throughout the day. Something like 3 reps every minute all day long. Of course you will not be able to do this right away but that is the general principle. You will not build your consecutive max reps doing this method much since this type of training is for endurance not strength. Under the Armstrong method you also do 3 sets of push ups first thing in the morning to failure before starting pull ups. Although push ups work the chest more they are probably required to keep your body in balance. For every muscle you work out you must strengthen the antagonist muscle as well or you will end up with injuries.

A well established principle however there are those who have other ideas. The thing is what is the alternative? You load the muscle up and ram it hard then recover this is a bulk building strategy and tears the muscle fiber so that in recovery it builds the equivalent of a callous or scare tissue that adds bulk.

yes...as long as you're alive since you smoke lol....(just kidding)..smoking does not prevent muscle building, it only affects your endurance abilitie...