What Does Osgood-Schlatter Disease Have to Do With Teenagers Doing Weight Lifting Exercise?

Have you heard Osgood-Schlatter disease before? If you are planning to engage in weight lifting exercise, then you should know more about this disease. What I mean is children in many cases are times at risk of growth related overuse injuries and an example of it is the Osgood Schlatter disease.

So let us find out what is Osgood-Schlatter disease. It is actually the most common causes of knee pain in young athletes. It is a type of disease the causes swelling, pain and tenderness just below the knee. It normally affects boys who are on their teenage years.

Now let us find out what causes Osgood-Schlatter disease. Doctors believe that those young athletes who over do their exercise that involves the large muscles in front of the thigh. How should we treat Osgood-Schlatter disease? Good news is that it usually goes away when a teenager gets matured. The best method is to lessen the load to your knees.

Children in many instances really are times at risk of growth related overuse injuries like that of Osgood Schlatter disease. It is always a good idea to obtain a doctor's medical clearance before starting any weight lifting exercise program. Before you start your weight training exercise, perform warm-up and stretching for five minutes at first. For teenagers, start off with light loads and then make adjustments accordingly. Make it a habit to drink water before, during, and after exercise to avoid dehydration.

Let us remember that children are not little adults and therefore we should apply different techniques with maturing kids compared with grown ups. It is a fact that youngsters are completely different from grown up emotionally, anatomically, and physiologically. Children have premature skeletons, since their bones do not mature until they reach fourteen until twenty years of age.

Let us always consult our medical doctors before we engage into any sports. To avoid Osgood Schlatter disease do not over do your lifting weight. Adjust the weights slowly until you are comfortable with it. Hire a physical fitness coach, in this way you will be trained professionally and efficiently. For sure you will get a more positive result and lesser risk to get injured. Always observe healthy precautions

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The 3 Core Muscle Building Exercises You Should Be Doing

When it comes to building muscle I like to keep things simple. It's easy to get caught up in the hype of hot new products and exercises that promise to be the next best thing in muscle building. Theses fancy exercises and products use long "scientific like" words and explanations to show you they work to build the most muscle. In this article I am going to get back to basics. I am going to show your three muscle building exercises you can't afford not to do and why you should be doing them. These three exercises are the grass roots of building muscle and are essential for any serious training program. You might find it hard to believe, but with these three exercises alone you can pack on a serious amount of muscle. I refer to these exercises as the "core" to any good program. When I start planning a muscle building program for a client I always start with these three basic exercises and build the program around them.

3 core muscle building exercises:

Squat

The squat is the biggest exercise for packing on serious poundage. There's no argument about it. The squat is primarily a leg building exercise. You start the exercise with a barbell resting across your shoulders standing straight up. Then bending at the knees and hips you lower the barbell down until your thighs are almost parallel to the floor. And then push the barbell back to the starting position. The main muscle groups pulled into action for the squat are your quadriceps, hamstrings and glutes. Secondary muscle groups include the lower back, adductors and to a certain extent your shoulder muscles. As you can see many muscle groups are recruited for this exercise making it the biggest exercise and biggest potential muscle builder. Like all the core muscle building exercises, you should make the squat the first exercise you do on your leg training day. Because it's the biggest exercise you want your legs to be fresh and ready. If muscle building is your goal, aim for about 8-12 reps on the squat. Because you'll be lifting heavy weights a good warm up is vital. Squatting is very stressful for the lower body, especially the knees, so 5-10 minutes on the treadmill and some lights squats first up are recommended.

Bench Press

The bench pres is the king of upper body building exercises. For years the bench press has been used to measure a lifter's strength. How many times have you been asked "how much do you bench?" I bet you've never been asked how much do you squat or how many chin ups can you do. The bench is a simple yet extremely powerful exercise that targets the entire chest (pectorals), front shoulders (deltoids) and triceps. To perform a bench press you must lie on your back on a flat bench, grip the barbell at slightly wider than shoulder grip and press the bar straight down to your chest. The bench press is the biggest upper body builder because it allows you to move the most amount of weight possible. This is its advantage over the dumbbell press. With the help of a spotter you can also push yourself to lift heavier weights. There are also other advanced bench press techniques like board presses, bench press negatives and chain presses. See our link at the bottom for more details.

Wide grip Chin Up

If you were only going to do one exercise to work your back this would be it. The wide grip chin up is the ultimate test of a lifters power to weight ratio. This muscle building exercise is very demanding on the body. The wide grip chin up primarily hits the lats, but also targets the entire upper back, biceps and forearms. To execute this exercise you need a chin up bar or assisted chin up machine. Hold the bar in a wide grip (greater than shoulder width) with your palms facing away from your body. Start in a "hanging" position with your arms fully extended. Pull yourself up until your can get your chin over the bar and lower back to starting position. Most people will not be able to do wide grip chin ups without some lat/back training first. You can use the assisted chin up machine or lat pull down machine to strengthen your lats before attempting wide grip chin ups. This is the most demanding back exercise you can do so it must be the first exercise in your session.

When you should be doing these exercises

Like I mentioned previously in this article, these exercises are the biggest muscle builders and also the most taxing on your body so they must be done at the beginning of your workout to get the maximum benefits. I recommend that you do up to 5 sets on each exercise and vary the way you perform these sets each week. For example, the first week you do pyramid up sets, the second week you pyramid down and the third week you do straight sets. This keeps your muscles from getting accustomed to your routine. Good luck packing on some serious pounds!

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