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New guidelines emphasize that strength training can have major benefits for kids and teens. Benefits can include not just physical improvements, but mental health advantages, too. Children can start resistance training at around age 7, but make sure you have a professional to help. In addition to enhancing muscular fitness and motor skill performance, various forms of resistance training can increase bone mineral density, improve cardiovascular risk factors, facilitate weight control, and prepare inactive youth for the demands of. Perform 1-2 sets of 8-15 repetitions with a moderate load (60% of 1-Repetition Maximum) for novice exercisers with at least 1 minute of recovery.
Increase resistance (60 – 80% 1 RM) gradually as strength improves. Less resistance with higher repetitions is recommended for single joint compared to multi-joint exercises. The answer is that, not only should parents have no cause for concern, but, a ccording to a new international consensus statement (Loyd RS, et al 2014), resistance training for children and adolescents has a number of signfiicant benefits, including improved athletic performance, preventing injuries, and a positive effect on overall health. The Benefits The benefits of youth strength training are similar to those for adults, though the importance of getting an early start cannot be overemphasized—the most important benefit of any youth fitness program is an improved attitude about lifelong activity.
CONTEXT: Although physiologic benefits of resistance training for children and adolescents have been well documented, the impact of age and maturity on trainability of muscle strength remains poorly understood. OBJECTIVE: To assess the effects of resistance training in different age groups and maturity levels. METHODS: We searched electronic bibliographic database. Keep in mind that strength training isn’t only for athletes.
Even if your child isn’t interested in sports, strength training can: Strengthen your child’s bones. Help promote healthy blood pressure and cholesterol levels. Help your child maintain a healthy weight. Improve your child’s confidence and self-esteem.
Getting kids interested in exercise early is essential, because it can help build a life-long love of being active. Strength training is a vital part of that exercise, no matter what their passion ends up being. There are many benefits of strength training for kids: Increases muscle strength and endurance; Strengthens bones. Increased muscle mass, which makes it easier for your body to burn calories and thus maintain a healthy weight; Better quality of life. You may wish to consult with a certified fitness professional to learn safe technique before beginning a strength-training program.
According to the American Academy of Pediatrics (AAP), strength training which includes lifting free weights, using weight machines, or doing exercises.
List of related literature:
|from The Active Female: Health Issues Throughout the Lifespan|
|from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide|
|from Physical Activity and Health|
|from Foundations of Physical Activity and Public Health|
|from Essentials of Strength Training and Conditioning|
|from Functional Movement Development Across the Life Span E-Book|
|from Science and Practice of Strength Training|
|from Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual|
|from Maternity and Pediatric Nursing|
|from What School Could Be: Insights and Inspiration from Teachers across America|