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What is Strength Training and is it Safe for Kids?
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Done properly, strength training can: Increase your child’s muscle strength and endurance Help protect your child’s muscles and joints from sports-related injuries Help improve your child’s performance in nearly any sport, from dancing and figure skating to football and soccer Develop proper. A Weight-Training Workout for Kids Benefits. Resistance exercise used in strength training builds muscle strength and stamina.
This increases lean body Optimal Age to Begin. Weight training is appropriate once a child can maintain balance and postural control and can Preparation. Before a. The American Academy of Pediatrics even recommends strength training for kids ages eight and up.
But still, the confusion remains, and one of the most common concerns I hear about is stunted growth. Coach Mike Tromello addressed this concern in his article, It Will NOT Stunt Growth: Strength Programming for the Adolescent Athlete. According to research done by the National Strength and Conditioning Association (NSCA), resistance training is both safe and effective for kids and adolescents.
Strength training is associated with a lower risk of injury than participation in sports, and may help in. The amount of weight used should be based on the child’s size and strength. Kids should begin without resistance and increase to light weights when proper technique is achieved.
Progression occurs by increasing sets or exercises. A 10-minute cardiovascular activity and stretching warmup should precede the strength training routine. Wait until the child is old enough. Get a check-up first. Don’t overdo it.
Make sure the child’s workouts are supervised by a qualified trainer who emphasizes safety and correct technique. Strength training, also known as resistance training, uses resistance methods like free weights, weight machines, elastic tubing, or the person’s own body weight to enhance muscle size. Strength Training For Kids Guidelines As a rule, children should do about 20 minutes of well-designed and carefully supervised strength training (ideally sandwiched between 10 minutes of warm-up and cool-down activities) 2 or 3 nonconsecutive days each week.
Safe Strength Training for Kids At all ages, emphasize slow, controlled movements and proper form. The idea is to make muscles stronger, not necessarily bigger (like bodybuilders do). Before encouraging your child to strength train, make sure he is mature enough to follow directions and perform movements safely.
The best time for boys to optimize strength training is between 14-18 years and for girls 11-16 years. That being said, this does not mean that strength training can’t or shouldn’t be undertaken before these ages.
List of related literature:
|from Science and Practice of Strength Training|
|from Netter’s Sports Medicine E-Book|
|from Encyclopedia of Sports Medicine|
|from School Nursing: A Comprehensive Text|
|from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide|
|from Clinical Exercise Physiology|
|from Dynamic Physical Education for Elementary School Children|
|from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.|
|from The Athlete’s Shoulder E-Book|
|from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications|