قالب وردپرس درنا توس
Home / Fitness Tips / ACE Healthy Living | Do children belong in the weight room?

ACE Healthy Living | Do children belong in the weight room?



When it comes to children and weight training, parents often want to know what age their children should start lifting their weight.

Legends of stunted growth, growth fractures, and prematurely inflated bodies have, understandably, been reluctant to many parents to include pre-pubescent children in resistance training programs.

Great stories and scare aside, the best answer to the question of "how old?" May surprise you.

There is currently no scientific evidence to suggest that since there is a perfect chronological age to begin weight training, the "first year" (high school) seems to be the generally accepted safe zone for starting exercise. This is not unfounded as it represents a milestone in development in the midst of puberty. During this time, muscle, strength and performance gains from resistance training can be optimized.

However, in a peer-reviewed study, no adverse health outcomes of resistance training in children were already established at age 5 assuming that proper exercise and progress are being introduced under expert supervision. It seems that an overwhelming majority of youth resistance training injuries are primarily due to equipment accidents (eg, weight falling on them and stumbling in the weight room) or overzealous training, in which the proper implementation and continuation of the program is ignored. Concerns about abnormal body morphology (becoming too big) before puberty are also unfounded due to the low level of natural anabolic hormone in a child's body. In fact, it appears that prepubertal children are involved in supervised progressive resistance training experience improved fitness, favorable effects on bone density improved range of motion and decreased incidence of sports injuries.

Before visions of 5-year-olds If you lift heavy dumbbells over your head, you stay awake at night. It is important to understand that weight training is another word for weight training. Resistance to movement can occur in many forms. Gravity, heavy rucksacks, stretch bands, dumbbells, and other aids can resist movement, making it more difficult. When exercise requires increased muscle strength (due to resistance), the body becomes stronger. If this happens regularly and strategically, it is resistance training .

While most parents O.K. If your kids wear a 5-pound backpack while they're in school, the idea that their kids are carrying a 5-pound dumbbell during the squat can trigger the "danger alert." In both scenarios, the external weight is merely an increased resistance to movement. Any type of resistance can help make the muscles associated with a movement stronger.

To take advantage of and mitigate risks with a Resistance Training Program for Children, review the following four questions to determine if a child can benefit from Resistance Training:

1. Can the child correctly perform movements such as squats, lunges, push-ups and pull-ups (horizontal and / or vertical) with his own body weight? If this is not the case, adding an additional load (eg speed, drag) to a dysfunctional motion pattern makes little sense. When the child is able to perform these movements easily and repeatedly, the body becomes adaptable and stronger by adding a little resistance.

It should be noted, however, that many children struggle with the strength-to-weight ratio during bodyweight exercises. Take, for example, the push-up. A child with an increased body weight compared to his or her strength level may not be able to do this exercise. Instead, a bench press with dumbbells allows strength gains without body weight. Some strength training machines work to create resistance below body weight. For children who struggle with bodyweight exercises, these can be the first choice.

. 2 Does the child have the actual focus, the attention span, and the desire to learn the right path to resistance training? Supporting parents and great coaching in combination with an uninterested / unfocused child are still a weak game. Safety during resistance training depends on a child's ability to understand and respond to coaching.

. 3 Is the environment in which the child is trained safely, supportively and positively? It is important that a children's training environment offers a wide range of skills, sizes, and popularity. An overcrowded gym that moves people, weights, medicine balls, or other equipment can be extremely dangerous for young children. In addition, adult equipment may not be suitable for small bodies. If the culture of a gym or training area is intimidating or otherwise negative to a child, it could distract from training for a long time.

. 4 Is the person responsible for the child's program aware and familiar with the intricacies of the physical and cognitive development of the young?

If the answer to any of these questions is "no," your child will benefit from an organized weight training program. Rather, his risk of injury is significantly increased.

In this case, you should treat your child to things that he likes. Children do not have to "train" to be fit and healthy. However, when there is an interest in lifting weights, an adequate resistance training program is a safe and effective way to improve fitness and performance.

It is never too late to learn and expand the customer offer! Take a look at other ACE certifications or ACE Specialist programs, such as the Youth Fitness Specialist program.


Source link