Mail Time! Volume 7? A young racer asking Racing Fitness Magazine: Is it safe for me to lift weights?
I put a question mark after "Volume 7" in the title because I am not 100% sure if this is actually volume 7 or which edition it actually is. Thanks so much for all your support for Racers Workout and this Auto Racing Fitness Magazine! As subscribers, you can get the workout, the bonuses, the direct consultations with me and the 2 month no hassle trial guarantee. You will get fitter. You will be stronger and better on the track. You will see these results fast and without wasted time in the gym. It isn't like having an elite trainer to the pros. It IS having an elite trainer to the pros. Shameless self-promotion done, onto the mail bag.
I wanna thank a young fan from facebook for this one. A lot of you parents are deeply involved in your child's love of racing. You approach me at events or on the social media and want to know more about race specific fitness. I decided to wait to really delve into the subject when I get an actual young racer brings it up. There is a great many things young people do that their parents are the last to know.
Many times believe it or not, their goals in doing these things are super admirable. Part of being young is having those gaps in knowledge that only experience and great parenting can fill in. As an example, check out this mail time gem from a 13-year-old racer named Ryan.
Hey Russ Bohaty,
This is Ryan, I'm 13yrs old and weigh 104 pounds. I do a lot of weight lifting and then I stopped because I heard of all the bad things that could happen; if those "things" are true. Your a professional and was wondering what your reply would be. I race sprint cars and know how important physical health is in racing. I lift 20pd dumbells 25 times in 5 different ways. I was also doing a 50pd lead weight off a race car 3 sets of 20 for that. I wanna know if you have any other ideas on how I could build a little muscle.....and if it's safe doing it the way I'm doing it. I don't wanna be Mr. Muscles because I know the problems that can follow with that. So please Russ, help me if you can..... 1. I wanna know how to build some more muscle. 2. Is it safe at my age to be lifting stuff that heavy? 3. What should I focus on nutritionally?
Thanks so much for your great question. This is one that I wanted to answer to help out not only the young racers, but their parents who want to get them started the right way with fitness. I congratulate you for taking the bull by the horns and being a self starter. You jumped right into fitness and that surely will reap huge benefits for you in race performance and your overall health. I am sure all the adult racers would agree that it is easier to start out fit and get fitter, then to start out unfit and try to get fitter.
Let's start out with your weight lifting at age 13. I am of the opinion that 14 to 15, with 15 being safer is the right age to get into heavy resistance training. The prevailing view is that weight lifting by people younger than that could tend to cause joint and tendon damage. Now everyone is different. I do think that part of that prevailing view is centered around the idea that younger people need supervision. You currently lift weights and if you are experiencing no pain or discomfort, then you haven't done yourself any harm and probably done yourself some good. I am going to answer your 3 part questions like this: At your age, nutrition and being active outdoors using all your muscles in fun movements is far more beneficial than lifting weights in regular regimen. Nutritionally, focus on understanding the difference between processed foods (stuff that comes in a package or box) and actual real food. Things like meats, chicken, fruit, vegetables, nuts. Stick to those foods and develop a strong liking for them. Eat all of them you want. They are covered in my top fuel nutrition guide with Racers Workout. I will be happy to send you a free guide with your parent's approval.
I would stop lifting weights until you hit age 15. In the meantime, do lots of pushups, sit ups and body weight exercises which require no weights. I can recommend a bunch of them for you. email me at Russbohaty@gmail.com and we'll put together a plan. I'd also like to see you take up an organized sport or two. Sports where there is a lot of movement and agility: Football, soccer, basketball, racquet sports such as tennis and I am liking what I see out of competitive sports like team frisbee.
The final piece to the puzzle is to do some running in an interval style to build up your leg endurance and lung stamina. The strength will come from being active, natural growth and proper eating. Talk to your parents and get their permission then email me on coming up with some body weight exercises and Top Fuel Nutrition. Also I'd like to recommend an interval running workout for you with your parent's ok.
Parents: It is about establishing good habits nutritionally and with exercise with your youngster. Encourage activity that is fun. There is plenty of time for them to get formal fitness training. Russ
Filed under: Workout Tips
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