Similar to other physical activity, strength training has been shown to have a beneficial effect on several measurable health indices, such as cardiovascular fitness, body composition, bone mineral density, blood lipid profiles, and mental health. Similar to the geriatric population, strength training in youth may stimulate bone mineralization and have a positive effect on bone density.
The present review clarifies some common myths associated with strength training in children, and it outlines the most current recommendations. Also reviewed were recommendations from consensus guidelines and position statements applicable to strength training in youth.
Youth need to continue to train at least 2 times per week to maintain strength.
The case reports of injuries related to strength training, including epiphyseal plate fractures and lower back injuries, are primarily attributed to the misuse of equipment, inappropriate weight, improper technique, or lack of qualified adult supervision. Youth—athletes and nonathletes alike—can successfully and safely improve their strength and overall health by participating in a well-supervised program.
Exercise weight can be increased gradually as children get older or stronger. Supervise as much as possible. Parents should take some responsibility for learning a few weight training basics so that they know what’s appropriate. Cool down with stretches and mild calisthenics. Two sessions each week is sufficient, three at the most. Children and adolescents should have at least one day in between . The Benefits of Weight Training There is actually a long list of why you should include strength training in your program. Not only does strength training increase your physical work capacity, it also improves your ability to perform activities of daily living (ADL's). You will be able to work harder and longer with the proper weight training. Benefits Of Weight-Training For Children. Strength-training, safely conducted, can offer many benefits to the younger trainer. It must be remembered that these sessions should be properly supervised, and the training context is non-competitive.
Trained fitness professionals play an essential role in ensuring proper technique, form, progression of exercises, and safety in this age group.
Interested in off-season conditioning, parents and preadolescent athletes often turn their attention to strength training.
These programs can benefit many children and preadolescents by improving not only their strength but also their bone density, balance, lipid profiles, fat-free mass, and personal self-esteem.
The lessons learned from team and individual sports are applicable throughout life. Children who establish regular exercise habits will ideally continue them into adulthood.
The Centers for Disease Control and Prevention and the American Academy of Pediatrics recommend that all school-aged children participate in at least 60 minutes of moderate to vigorous developmentally appropriate Benefits of weight training on children activity each day.
Health care and fitness professional groups—including the American Academy of Pediatrics, the American College of Sports Medicine, the American Orthopaedic Society for Sports Medicine, and the National Strength and Conditioning Association—agree that a supervised strength training program that follows the recommended guidelines and precautions is safe and effective for children.
Also reviewed were consensus guidelines, position statements, and recommendations concerning strength training in youth from the American Academy of Pediatrics, the American College of Sports Medicine, the American Orthopaedic Society for Sports Medicine, and the National Strength and Conditioning Association.
There is no minimal age requirement for participation, although children must be able to follow directions and demonstrate adequate balance and proprioception, which generally occurs by 7 or 8 years of age. Before starting a program, children should have a preparticipation physical exam by a qualified medical professional.
The screening exam is necessary because some children should not participate due to medical reasons. The American Academy of Pediatrics recommends that children and adolescents with cardiomyopathy especially, hypertrophic cardiomyopathy should not strength train.
Children with isolated pulmonary hypertension should not participate in these programs either. Those with stage 2 hypertension or end-organ damage from hypertension require medical clearance before participation, owing to the risk for increased elevation of blood pressure while training.
Marfan syndrome patients with a dilated aortic root 4 should not participate, whereas those children with seizure disorders need to demonstrate good seizure control before participation in these programs.
Guidelines for Strength Training Before a child starts a training program, the training supervisor, the child, and the parents should discuss the goals and expectations.
The dangers of anabolic steroids and other performance-enhancing substances should be part of that discussion. Current studies report that the rate of anabolic steroid use in adolescents ranges from 1. Weight training programs should be individualized on the basis of age, maturity, and personal goals and objectives.
Each training session should include a 5- to minute warm-up and a 5- to minute cooldown. Warm-up activities help to increase body temperature and blood flow ie, to the musculaturewhereas cooldown activities help to maintain blood flow to enhance recovery and flexibility.
Programs that incorporate an aerobic component are most beneficial because they improve overall cardiovascular fitness and stimulate an increase in metabolism. When a child or adolescent is learning a new exercise, he or she can use no-load repetitions, which places the focus on form and technique.
To properly develop strength and promote flexibility, exercises should be performed through the full range of joint motion, 71444 performing larger-muscle exercises before smaller-muscle exercises.
Furthermore, complex exercises are generally done before simple exercises, and multijoint exercises, before single-joint ones.Weight Training: Risk of Injury.
Strength training must be approached with caution and respect. Weights cannot be taken lightly (no pun intended). In general, training with weights has been found to help increase strength in children without negative effects on things such as bone growth or blood pressure.
Outside the realm of unsupervised. Benefits Of Weight-Training For Children. Strength-training, safely conducted, can offer many benefits to the younger trainer. It must be remembered that these sessions should be properly supervised, and the training context is non-competitive.
These programs can benefit many children and preadolescents by improving not only their strength but also their bone density, balance, lipid profiles, fat-free mass, and personal self-esteem. 12,18,20,38,45 Recent studies have focused on the benefits of strength training for children with cerebral palsy, thereby demonstrating improved daily.
Nov 24, · So, in essence, strength training in children seems to liberate the innate strength of the muscle, to activate the power that has been in abeyance, unused. And that fact, from both a physiological and philosophical standpoint, is perhaps why strength training for children is so important, a growing chorus of experts says.
Or enroll your child in a strength training class designed for kids. Warm up and cool down. Encourage your child to begin each strength training session with five to 10 minutes of light aerobic activity, such as walking, jogging in place or jumping rope.
This warms the . The Benefits Of Strength Training! The Training Station November 04, Sensible resistance training involves precise controlled movements for each major muscle group. Weight training allows you to sleep better, i.e.
fall asleep quicker and sleep deeper. Clinical studies have shown regular exercise to be one of the three best tools for.