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Training for speed seems straightforward; perform your activity or sport over and over working to get faster. Training for speed requires the ability to accelerate fast from a standing position or a slow jog, according to Derek Hansen, CSCS of SPS Athletic Training Group.

Generating speed requires nerve and impulse control and strength in your muscles. Speed requires a high output of energy and strength.

Hansen recommends only training for short times because you can tax your nervous system to exhaustion quickly. Recommended training intervals shouldn't be more than 300 meters for team sports, such as football, soccer, basketball, lacrosse and track and field events.

Weight Training for Teens

Teens who work out with weights, as well as exercise aerobically, reduce by half their risk for sports injuries.

Weight training also helps improve sports performance

With all the different supplements that are available for use, many people have a tendency to get confused on which they should take. In some cases there will be one or two supplements in particular that will stand out to you and draw your attention.

One supplement to take, that often tops the list of many people, is creatine. Let's have a quick look at the top five reasons why you should consider taking creatine.

Why Should You Consider Taking Creatine?

The things that make you slim are not what keep you slim. You need a different skill set.

o stay slim, it turns out, you need to stay positive, regularly giving yourself praise, rewards, pep talks and back pats for staying on track. Forget modesty. Tell yourself daily, "Great job!"

Find new thrills

Healthy Eating Benefits

help to maintain overall health.

When teens are not active, it is even more important that they eat healthy foods.

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What should you do first, cardiovascular endurance exercise or weight lifting? Or does this even matter? The answer really depends upon what you are trying to accomplish.

Exercise order may also matter if you are trying to achieve a specific goal, such as building muscle or improving sports skills, or if you have an extremely high level of fitness already.

The time frame in which you can expect to notice muscle gain depends on several factors: your current fitness level, the intensity and consistency of your workouts and your body fat percentage.

According to the National Academy of Sports Medicine--an organization that educates personal trainers--those who are new to exercise can expect to notice muscle gain within four weeks of beginning a strength-training program.

Everyone from sedentary adults to seasoned body builders possesses skeletal muscles, the muscles that support the movement of the skeletal system. Body fat acts like a blanket covering these muscles.

Determine an attainable goal such as exercising twice on weekdays

Create rewards for achieving your goal.

reward can be a massage, a new workout outfit, a new CD, a session with a personal trainer, or a new piece of sports equipment - whatever you really want.

If you were to wrap your hand around your upper arm and squeeze, you would feel various types of tissue. The soft, spongy material is fat mass, and everything else is considered lean body mass. This includes skin, bone, muscle, fluids and connective tissue. Out of all these types of tissue, fat and muscle are the only ones you have control over.

Feed your body healthy foods. Avoid foods that are deep fried, cooked in butter, smothered with gravy, doused with creamy sauces and coated with sugar. They are empty-calorie foods that offer you no nutritional value. Eat foods instead that are beneficial to muscle building such as eggs, cottage cheese, lean beef, chicken breasts, fish, beans, fruits, vegetables, whole grains, nuts and oils.

Drink water to hydrate your muscles and keep your calories under control. Avoid beverages high in calories and caffeine, such as energy drinks, lattes, soda, sweet teas, slushies and alcohol. The Institute of Medicine recommends that women get approximately 2.7 liters of water a day and men get approximately 3.7 liters a day. This comes out to about 90 oz. and 120 oz., respectively.

How Many Reps/Sets To Do You've figured out the exercises you should be doing, but what about the number of sets and repetitions? Your decision should be based on your goals. The American College of Sports Medicine recommends 8-12 reps for muscular strength and 10-15 reps for muscular endurance. They also recommend at least 1 set of each exercise to fatigue although you'll find that most people perform about 2-3 sets of each exercise. In general:

For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.

To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.