New Guidelines Tout Advantages of Strength Training for children

 

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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:

The ACSM has set a standard of guidelines for the elderly, so they too can participate in resistance training.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Instructors must understand the physical and emotional uniqueness of children and, in turn, children must appreciate the potential benefits and risks associated with resistance training.

“Physical Education for Lifelong Fitness: The Physical Best Teacher's Guide” by Physical Best (Program), Suzan F. Ayers, National Association for Sport and Physical Education, Mary Jo Sariscsany
from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide
by Physical Best (Program), Suzan F. Ayers, et. al.
Human Kinetics, 2011

Resistance training programs have proven to be a safe and effective method of “conditioning” for children.

“Physical Activity and Health” by Claude Bouchard, Steven N. Blair, William L. Haskell
from Physical Activity and Health
by Claude Bouchard, Steven N. Blair, William L. Haskell
Human Kinetics, Incorporated, 2012

As shown, children and adolescents do not need to engage in formal resistance training to acquire musculoskeletal benefits.

“Foundations of Physical Activity and Public Health” by Harold Kohl III, Tinker Murray, Deborah Salvo
from Foundations of Physical Activity and Public Health
by Harold Kohl III, Tinker Murray, Deborah Salvo
Human Kinetics, 2019

Strength and conditioning professionals must have a thorough understanding of youth resistance training guidelines, a willingness to demonstrate proper exercise technique, and the ability to speak with children at a level they understand.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Aerobic exercise, resistance training flexibility, and balance exercises should be included in the older adult physical activity program to improve cardiovascular endurance, improve or maintain muscle strength, control weight and loss of bone mineral, and improve flexibility.

“Functional Movement Development Across the Life Span E-Book” by Donna J. Cech, Suzanne Tink Martin
from Functional Movement Development Across the Life Span E-Book
by Donna J. Cech, Suzanne Tink Martin
Elsevier Health Sciences, 2011

In the beginning of resistance training programs for younger children (5 and 6 years of age), body weight exercises and partner exercises should be used to develop basic strength and prepare them for other resistance exercise programs as they grow older.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

4 Once the child can demonstrate proper exercise technique and safe training procedures, resistance can be increased gradually as strength improves (e.g., approximately 5%–10%).

“Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual” by Joanne Watchie
from Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual
by Joanne Watchie
Elsevier Health Sciences, 2009

Teaching Guidelines 30.2 gives additional suggestions for promoting physical activity.

“Maternity and Pediatric Nursing” by Susan Scott Ricci, Terri Kyle
from Maternity and Pediatric Nursing
by Susan Scott Ricci, Terri Kyle
Wolters Kluwer Health/Lippincott Williams & Wilkins, 2009

They note an added benefit—young kids are bored to tears throwing stones, so this training regimen builds grit.

“What School Could Be: Insights and Inspiration from Teachers across America” by Ted Dintersmith
from What School Could Be: Insights and Inspiration from Teachers across America
by Ted Dintersmith
Princeton University Press, 2018

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
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  • This is such an amazing channel. Great animations, clear, concise, educational. Always practical advice too. So happy I found your channel!!!!!!

  • Now I am over weight. Age 20, height 165 cm, weight 77. Waist 34. I wanna loose my fat. If i Do resistance training can it helps me to reduce my belly fat. plz reply sir. or you could advise me. Actually 5 days ago i started little bit running and walking, and doing cardio. what will be best for me. resistance training or cardiovascular…. plzz suggest me plzzz..i need ur suggestions.