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Wasif H

What Do Protein Supplements Do To Young Weight Lifters? | LIVESTRONG.COM - 0 views

www.livestrong.com/...nts-do-to-young-weight-lifters

protein supplements creatine highschool important expensive

shared by Wasif H on 06 Jan 12 - No Cached
  • Young weightlifters who want to emulate athletic heroes try to improve their own weightlifting skills and athletic motivation. Yet in the realm of protein supplementation, youngsters would do well to learn as much as possible about sensible nutrition
  • Young weightlifters should avoid relying on protein supplementation for muscle and strength gains, as excessive dietary protein might carry unwanted side effects, and protein supplementation can be unnecessary and expensive.
  • Teenage weightlifters immerse themselves in a demanding sport that emphasizes power and body weight. Already dealing with growth spurts and body changes, these teens may obsess about muscle gain. However, it is exercise, not high protein foods, that builds muscle -- although dietary protein provides the amino acids from which new muscle can be built.
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  • Adolescents should obtain 13 percent to 14 percent of their entire calorie intake from protein. If an adolescent weightlifter's diet contains 3,000 calories, 14 percent of the total calories would be 428 cal.
  • diet containing protein-rich foods such as eggs, lean meats, beans, nuts and low fat cheese and milk easily fulfills the young weightlifter's requirements.
  • The National Kidney Association cites studies showing accelerated kidney damage in diabetics on high protein diets.
  • However, Body Building For You suggests that athletes regularly exceed protein requirements with no adverse effects, and that no study ever scientifically proved that high protein diets are dangerous to healthy individuals.
  • n 1998, "Journal of Nutrition" reported excessive protein metabolism encouraging calcium loss through excretion, yet in 2003 the same journal suggested that calcium is not always lost, possibly because phosphorous helps to enable calcium re-uptake by the kidneys -- at least in people with no prior health problems.
  • hus, protein supplements may not harm the young weightlifter, even if those supplements contribute to protein intake beyond recommended levels.
  • Still, two concerns remain: one is financial loss at the expense of weight gain. Expensive protein supplements are unnecessary if the young weightlifter includes protein-rich foods in every meal.
  • Another danger is hidden ingredients. Some of the most respected Olympian weightlifters have tested positive for banned drugs or steroids hidden in nutritional supplements that they believed to be protein or energy supplements.
  • Some cause physical and sexual characteristics to alter, and some hasten cancer. In short, young weightlifters aspiring to world-class competition must exercise the utmost responsibility regarding nutrition. It is never too early to start such discipline.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This information is valuable because I can relate to it. I dont want to be taking some protein that may have other chemicals that are harmful for my body. 
Wasif H

How To Get Ripped Abs & Pecs At A Young Age | LIVESTRONG.COM - 0 views

www.livestrong.com/...ripped-abs-pecs-at-a-young-age

program training abs tips protein definition muscle young age moderate

shared by Wasif H on 05 Jan 12 - No Cached
  • Work your abdominals two to three days per week. Include exercises that stimulate every angle of the midsection. Perform crunches, leg raises, oblique crunches, Russian twists and v-ups for three sets of 20 repetitions.
  • f you want to build six-pack abs and a chiseled chest, start strength training. Resistance training at a young age has several health benefits like stronger bones, increased metabolism and improved self-esteem, according to MayoClinic.com. When strength training as a youth, it is important to pay close attention to proper form to prevent injury. Perform strength-training workouts to target your abs and chest to gain lean muscle and increase definition.
  • Step 1
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  • Train your pectoral muscles twice per week. Include exercises like decline pushups, incline chest press, bench press and chest flys for three sets of 12 to 15 repetitions. Lift with light to moderate resistance to avoid placing too much strain on growing tendons and cartilage. Don't compromise form in an attempt to lift too heavy
    • Wasif H
      Wasif H on 08 Jan 12
       
      info for this source is quite vague
Justin D

Youth Sports Training - Strength Training & The Young Athlete - 0 views

www.y-coach.com/strengthtrain.html

youth training strength exercises weights lifting growth

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    There are several factors to consider when programming strength training for young athletes. - 1. Central Nervous System Maturity - The true argument with respect to children and weight lifting should not be based on the maturity (or in this case immaturity) of the child's muscular system, but rather the advancement of the child's CNS. Within proper application of load, volume and intensity, a child's muscular system will not be compromised by weight training activities. However, a lack of motor control (a function of the CNS) will affect the child's ability to perform weight-training exercises safely. It is therefore the maturity of the CNS that is the ultimate determining factor. 2. Cross Section Of Muscle - A larger muscle infers a greater strength potential. While hypertrophy of this sort is not hormonally possible with pre-adolescent athletes, this fact is why I advocate that early adolescent athletes train with hypertrophy-based responses in mind. 3. Biological Maturity - Biological age, unlike a child's chronological age, is not actually visible. Biological age is based in large part to the "physiological development of the various organs and systems in the body" (Bompa, 2000). For example, the adequate development of bone, the efficiency of the heart and lungs to transport oxygen; these are examples of items that comprise biological age. This becomes important when determining the volume or intensity of the training program for the young athlete. 4. Hormonal Issues - Androgenic (muscle building) hormones are low in pre-adolescent athletes. This means that hypertrophy-based responses are all but impossible. Strength gains are however, very possible. 5. Technical Issues - Providing a proper foundation of the technical merits of strength training is paramount when working with youngsters.
Justin D

What Are The Health Benefits Of Being Hydrated? | LIVESTRONG.COM - 0 views

www.livestrong.com/...lth-benefits-of-being-hydrated

health benefits body fitness

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Young kids can lose 1.5 quarts of water through perspiration because of the intense physical activity combined with the extreme heat. There are many ways to reduce the risks to young athletes. Parents and coaches need to know the signs of a child's dehydrated body and take the required action to prevent the harmful conditions of a dehydrated body. Not only can a limited performance of the game occur but can also lead to serious injury. Thirst, fatigue, dizziness and nausea are the most common signs of dehydration.
Justin D

Will Lifting Weights Stunt My Growth? - 0 views

www.sixpackfactory.com/ifting-weights-stunt-my-growth

exercises fitness healthy body weights lifting growth

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    To "stunt your growth", the growth plates of the human body must be injured. The most common being overuse injures or even a fall/blow to the limb - causing bone fractures. Bone infections, extreme cold, radiations and certain medications, neurological disorders and metabolic disease also can cause growth plate injuries. So what are growth plates? The growth plates are areas of growing tissue near the end of bones. Growth plates are located on the long bones of children and young people. Each long bone has at least two growth plates-one at each end. This is where the long bones grow. When young people finish growing, the growth plates close and are replaced by solid bone. Thus injuries to the growth plates are especially dangerous for adolescents. Halting the growth of a child is undesirable and thus should be avoided(duh). Paranoid parents becoming more aware thus began questioning whether weight lifting could stunt the growth of their children.
Aninder S

Advertising fast foo - 0 views

Advertising fast food to children and its major shift - YouTube: As technology has improved immensely in the past few years, corporate businesses have found ingenious ways of persuading the averag...

started by Aninder S on 08 Jan 12 no follow-up yet
Joti P

BBC - Health: Healthy eating for teenagers - 0 views

www.bbc.co.uk/...life_adolescence.shtml

health eating teenagers

shared by Joti P on 06 Jan 12 - No Cached
  • Teenagers and diet
  • should sustain growth and promote good health.
  • number of physiological changes occur that affect nutritional needs
  • ...22 more annotations...
  • Nutrition
  • Intake of iron and calcium was also below ideal levels among many of the teenagers. Meanwhile the rising levels of obesity suggest many young people are eating too many calories.
  • Iron deficiency
  • most common nutritional deficiencies in the UK.
  • can result in iron-deficiency anaemia.
  • body doesn't absorb iron quite as easily from non-meat sources, but you can enhance absorption by combining them with a food rich in vitamin C
  • so it's better to have a glass of orange juice with your breakfast cereal than a cup of tea.
  • Calcium deficiency
  • Bones continue to grow and strengthen until the age of 30, and the teenage years are very important to this development.
  • Vitamin D, calcium and phosphorous are vital for this process, with calcium requirements for the teenage years ranging from 800mg to 1,000mg per day.
  • Calcium-rich foods should be consumed every day.
  • Plenty of starchy carbohydrates
  • Plenty of fruit and vegetables
  • Two to three portions of dairy products
  • Two servings of protein
  • Limit sugar-rich food and drinks
  • Drink six to eight glasses of fluid a day
  • Eat regular meals from the main food groups, and minimise intake of high-fat and sugar-rich foods
  • particular attention to getting enough iron and calcium in the diet
  • Maintain a healthy weight
  • physically active
    • Joti P
      Joti P on 06 Jan 12
       
      This website provided useful information on balanced diets in teens and the statistics are surprising but seemingly true.
  • Joti P on 06 Jan 12
     
    question 4
Joti P

Teen Nutrition: Helping Teens Make Healthy Food Choices - 0 views

www.mealsmatter.org/...Teen-nutrition.aspx

teen nutrition food choices healthy body

shared by Joti P on 06 Jan 12 - No Cached
  • The foundation for a lifetime of strong bones is built during the teen and young adult years until about age 30
  • research indicates that teenagers are not getting nearly enough calcium to build strong bones and that can lead to osteoporosis later in life.
  • Maintaining normal weight is critically important since obesity often leads to diabetes-type 2, high cholesterol and high blood pressure, conditions once seen most commonly in adults.
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  • best way to treat and prevent these problems is a combination of healthy diet and exercise.
  • positive eating patterns fostered during the teen years are very likely to last a lifetime.
  • Improving eating habits among teens is crucially important for two reasons (among others): building strong bones and preventing obesity
  • Joti P on 06 Jan 12
     
    Provides some good insight for question number 2
Joti P

Teen Meal Plans | LIVESTRONG.COM - 0 views

www.livestrong.com/...286231-teen-meal-plans

teen meal plans healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Keeping meal choices minimal of saturated fats, sugars and added salts are also healthy choices.
  • Finding balance in what you plan for your teen to eat is important, according to the Weight-Control Information Network.
  • Types
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  • Breakfast is an important meal for everyone, especially teens.
  • keep their brain sharp and focused through lunch time.
  • scrambled egg on a whole wheat bagel for the next day.
  • items such as oatmeal, skim milk and fruit for one day
  • lunch option may be a lean ham and low-fat cheese Panini, half a cup of grapes and a yogurt.
  • Dinner could be a vegetarian lasagna, garlic bread and Italian salad
  • Consideration
  • Avoid having a lot of pre-made or processed snacks and foods in the cupboards.
  • make meals in advance such as casseroles, trail mix, granola and snacks that are free from preservatives and excess sugars and salt.
  • Benefits
  • Utilize leftovers whenever possible to turn into other meals.
  • Young Women's Health suggests that a teen should always have balance in her diet including eating nutrient rich food at regular times and staying away from high fat and fast food meals.
    • Joti P
      Joti P on 06 Jan 12
       
      Going to try to make a goal of eating healthier snacks and not processed garbage. 
    • Joti P
      Joti P on 06 Jan 12
       
      Processed snacks and food contain a high amount of unhealthy substances that can decrease your level of overall health. 
  • Joti P on 06 Jan 12
     
    Good meal planing techniques for insight on my 3rd question. 
Wasif H

How Long To Gain Strength? | LIVESTRONG.COM - 0 views

www.livestrong.com/...6014-how-long-to-gain-strength

strength program training definition muscle young

shared by Wasif H on 05 Jan 12 - No Cached
  • While bicycling, jogging and other aerobic workouts are ideal for improving your heart function and lowering your risk for stroke, you'll need to dedicate time each week to resistance exercise --- also called strength training --- in order to build stronger muscles and overall body strength.
  • Machine weights or free weights like barbells represent the primary tools for resistance workouts, although your strength also increases when you stretch resistance bands or carve out time for pushups and pullups.
  • Your timeline for improved strength depends on the intensity of your resistance workout, as well as how often you visit the gym, according to Dr. Ed Laskowski, a Mayo Clinic fitness specialist. Lifting weights for 20 minutes on three days each week is sufficient to gain larger muscles and better strength.
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  • Although online bloggers often suggest that lifting multiple sets is necessary, your body gains the same benefit from one set of each exercise. An appropriate weight is one that fatigues your muscles after between 12 and 15 repetitions
  • Although a disciplined routine typically produces higher strength levels in about a month, you'll hinder your progress if you test your muscles two days in a row. Resistance exercise promotes strength through a cycle of exhaustion and regrowth.
  • An effective workout tires your muscles and triggers an alarm response --- or an adaptation process that allows the muscles to adapt to the challenge and strengthen for increased activity. Any muscle tested to a healthy level of fatigue often causes soreness and needs a minimum of 48 hours of rest. Your best chance to continue strength development and avoid muscle deterioration comes with a schedule that lets you work the muscle in your upper body on day and your lower-body muscles in the following workout.
  • You'll have the greatest chance to meet your strength-building timeline by warming your muscles prior to a resistance workout with up to 10 minutes of mild aerobic exercise, including a brisk walk. Stretching your muscles at end of a workout is also beneficial in order to reduce discomfort and stiffness. Begin a resistance regimen only with your physician's consent.
Aninder S

Extra Sleep Improves Athletic Performance - 0 views

www.sciencedaily.com/...080609071106.htm

Sleep Physical Activity

shared by Aninder S on 08 Jan 12 - Cached
  • Participants in this ongoing study were five healthy students on the Stanford University men’s and women’s swimming teams
  • For the first two weeks of the study, the students maintained their usual sleep-wake pattern
  • The athletes then extended their sleep to 10 hours per day for six to seven weeks.
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  • Athletic performance was assessed after each regularly scheduled swim practice. After obtaining extra sleep, athletes swam a 15-meter meter sprint 0.51 seconds faster, reacted 0.15 seconds quicker off the blocks, improved turn time by 0.10 seconds and increased kick strokes by 5.0 kicks.
  • The study also monitored daytime sleepiness and weekly changes in mood
  •  Daytime sleepiness decreased significantly with extra sleep, while mood improvements related to getting extra sleep included higher ratings of vigor and lower ratings of fatigue.
  • Typically, many athletes accumulate a large sleep debt by not obtaining their individual sleep requirement each night, which can have detrimental effects on cognitive function, mood, and reaction time
  • These negative effects can be minimized or eliminated by prioritizing sleep in general and, more specifically, obtaining extra sleep to reduce one’s sleep debt.”
  • Mah and colleagues reported similar results in a previous study of six players on the Stanford men’s basketball team
  • also has worked with the football, tennis, golf, cross country, and track and field teams at Stanford.
  • It is interesting to note that many of the athletes in the various sports I have worked with, including the swimmers in this study
  • Make sleep a part of your regular training regimen.
  • Extend nightly sleep for several weeks to reduce your sleep debt before competition.
  • Maintain a low sleep debt by obtaining a sufficient amount of nightly sleep (seven to eight hours for adults, nine or more hours for teens and young adults).
  • Keep a regular sleep-wake schedule, going to bed and waking up at the same times every day.
  • Take brief naps to obtain additional sleep during the day, especially if drowsy.
Aninder S

McDonald's Marketing Strategy - 0 views

macdonaldconsultingservices.com/...onalds-Marketing-Strategy.aspx

McDonalds Marketing Strategy

shared by Aninder S on 04 Jan 12 - No Cached
  • "everyday affordability" message that drives customers to McDonald's restaurants
  • integrated campaigns centered around such initiatives as the Olympics, the Kung Fu Panda film and fresh "I'm Lovin' it" ads
  • We are always looking to tomorrow and how do we get better?"  This type of thinking and marketing philosophy has always kept the fast-food giant in the black.
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  • Each and every day, 47 million consumers worldwide visit McDonald's because they know and love the Golden Arches, Ronald McDonald and Big Mac sandwiches.
    • Aninder S
      Aninder S on 04 Jan 12
       
      It's hard to avoid such a tempting restaurant with so many costumers, open 24 hours a day, affordable food, and added chemicals that make the food tasting delicious and making you want to come back. My sister herself works at McDonalds and finds it quite difficult to resist the temptation of BigMac and fries. Yes McDonald's does provide jobs for many young people like her, but McDonald's does not teach the benefits of healthy living. 
Aninder S

t's hard to avoid su - 0 views

t's hard to avoid such a tempting restaurant with so many costumers, open 24 hours a day, affordable food, and added chemicals that make the food tasting delicious and making you want to come back....

started by Aninder S on 04 Jan 12 no follow-up yet
Aninder S

Puberty a gateway to heart disease for Canada's teens - Heart and Stroke Foundation of ... - 0 views

www.heartandstroke.com/...content2.aspx

Teens Heart Disease Health

shared by Aninder S on 08 Jan 12 - No Cached
  • One in five young teens has high blood pressure. Elevated cholesterol levels increasing at alarming rate.
  • A seven-year ongoing study examining more than 20,000 Canadian grade 9 students shows most already have at least one major risk factor for heart disease and stroke, Dr. Brian McCrindle told the Canadian Cardiovascular Congress 2009, co-hosted by the Heart and Stroke Foundation and the Canadian Cardiovascular Society
  • This study is further evidence of an accelerating decline in the heart health of Canada’s teens
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  • It is shocking that one in five 14 and 15 year olds has high blood pressure
  • They are at risk of developing long-term health effects such as premature heart disease and type 2 diabetes.”
  • High blood pressure is the leading cause of stroke and a major risk factor for heart disease.
  • The teens’ elevated cholesterol rates had the greatest increase, accelerating from nine to 16 per cent in six years. “An increase of this magnitude in this age group is astonishing,” says Dr. Abramson. “These risk factor levels will continue to increase and track into adulthood unless we do something now. These children are in grave danger.”
  • With changing technologies, we to need to exercise our bodies more than our brains
  • Over 50 per cent of Canadian children between the ages of five and 17 aren’t active enough to support optimal health and development – and over a quarter of our children and youth are overweight or obese.” 
  • They don’t do any better on the nutrition front: only half get the daily recommended amount of fruit and vegetables.
Aninder S

Teen exercise could - 0 views

Teen exercise could lower dementia risk at 65 - Health - CBC News: Teen exercise is an important issue for the health of the young generation today. This article discusses how the lack of exercise...

started by Aninder S on 08 Jan 12 no follow-up yet
Aninder S

Exercise drops when teens enter college - UPI.com - 0 views

www.upi.com/...UPI-20061324095039

University Teens Exercise

shared by Aninder S on 08 Jan 12 - No Cached
  • The amount of regular exercise teens get drops off severely once they enter college, especially among males, researchers in Canada say.
  • 24 percent decrease in physical activity during the 12 years from adolescence to early adulthood
  • The steepest declines were among young men entering university or college.
  • ...4 more annotations...
  • Using data from Statistics Canada's National Population Health Survey, the researchers tracked 683 Canadian adolescents ages 12-15, who were interviewed twice a year until they were ages 24-27.
  • This is a critical period, as the changes in physical activity during the transition from late adolescence to early adulthood represents the most dramatic declines in physical activity across a person's life
  • The study, published in the American Journal of Preventive Medicine, found the rate of decline in physical activity was greater for men than for women, who showed only a modest 1.7 per cent decrease in their overall activity levels
  • "It may be that girls experience the greatest declines in physical activity earlier in their adolescence
Aninder S

teenfitness's Channe - 0 views

teenfitness's Channel - YouTube: I found this really neat Youtube channel that encourages teens to be more active. It uses fun and engaging exercises to promote heathy living and physical activity...

started by Aninder S on 08 Jan 12 no follow-up yet
Joti P

Strength Training Guidelines for Children & Teens - 0 views

www.sparkpeople.com/...fitness_articles.asp

shared by Joti P on 06 Jan 12 - No Cached
  • During the Initiation stage (ages 6-10), kids should participate in low-intensity programs
  • having fun and trying to improve their motor skills.
  • Emphasize multilateral development, maximizing the range of motion in multiple parts of the body.
  • ...3 more annotations...
  • second stage, Athletic Formation (ages 11-14), it's important to develop the core muscles (lower back, hips, and abdominals).
  • Balance and flexibility exercises are also important.
  • Young adolescents can participate in moderate anaerobic training
  • Joti P on 06 Jan 12
     
    Stength training. Question 8
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