Some of you who have weightlifting from parents out there might like the idea of taking your children to the gym for health reasons and building up the shit that child psychologists always emphasize.
That part of you longs for SWAT. Close the bedroom door, slap a meaty fist in the middle of the video screen and the latest Fortnite push, wrap a bundle of HDMI cables (gently) around her neck and pull She's the sloppy, chubby little butt in the gym.
But another part of you hesitates. They wonder if lifting could hurt them or affect their growth so much that they can never reach Nutella without standing on a stool or on the back of the family's golden retriever Chewie.
But there is no reason to hesitate. As long as your children are emotionally mature enough to follow and follow instructions, you do not have to worry. Weightlifting will not hinder your growth, and it's safer than most other sports.
How did the growth of growth begin? Anyway?
For years, the laity noticed that many weightlifters were short little fellers. The assumption was that the weights somehow kept their tiny, chicken-sized bones from moving toward the sky.
Later, doctors also noted the shortness of many weightlifters, but came to a more scientific and equally false conclusion. They believed that lifting damaged the epiphyses or growth plates between the bones. In fact, injuries in this area of the bone can lead to premature epiphyseal closure in which the damaged joint stops growing and the uninjured joints continue to grow, potentially leading to the type of deformities that the monsters face in a Tim Burton.
However, this is largely a bunk. Believing that weightlifters are too short because they lift weights is like having basketball players big because they dive. If they happen to be short, this is because shorter people often have beneficial limbs that make weightlifting easier and more satisfying. Just as tall people consider basketball to be simpler and more satisfying, having a smaller distance between the fingertips and the hoop
There is also the psychological component. Many small men are looking for extra muscle to support any low self-esteem they might have because of their small size. Each brevity is therefore more the cause than the effect.
As far as possible, this is extremely rare and would probably never happen if an extremely ambitious and enthusiastic child was not left unattended and pretended that his chubby little sister was an atlas stone and tried to get her on the bird feeder to lift.
In other words, doing stupid things can lead to growth damage, but not too much regular, reasonable weight training.
only my opinion. A survey recently conducted by 500 sports doctors asked a simple question: Do you agree with the statement that "resistance training should be avoided until the body is closed"? The overwhelming majority responded that "this statement is most likely wrong."
At least they are not turned upside down
There are, of course, a handful of cases where children have been injured by weight, either through improper use of equipment or by participating in undoubtedly over-zealous youth weight and weight linkage programs. This influenced the American Academy of Pediatrics in 1990 to recommend that children refrain from strength training before reaching physical maturity (until they were at least 16 years old).
This undoubtedly contributed to the parents' conviction that weightlifting the weight had a bad idea for their children. However, if you look at the statistics, you find that weightlifting is safer for children than a whole range of popular children's sports such as football (cuts, bruises, bouncing), soccer (bruises, broken bones, crisp) on the head ) and basketball (sprains, ACL tears and drilled on the head).
One study found that the injury rate per 100 participant hours among resistance training children was around 0.035. Compare this with 0.800 in the juvenile rugby players. In addition, most of the injuries that sometimes occur to adolescents are trunk injuries, and it is thought that this is due to the "mirror muscles" (as with their old man?) Replacing the core or trunk were trained strongly.
None of this is meant to indicate that injuries like the growth plates can not occur (when lifting or doing sports), but as mentioned, they are rare, especially with proper supervision. In addition, growth injuries in children are quite common (lifting or no lifting) and are mostly completely eliminated by medical treatment.
What makes lifting for children?
Various studies have shown that weight-lifting, or more precisely resistance training, may have the following beneficial effects on children:
- Increased strength (but minimal hypertrophy, at least in pre-adolescent children).
- A moderate reduction in body fat (but not as strong as you would see in a child reducing bowling).
- Increased self-esteem.
- A synergistic effect in which neural proliferation is faster and the central nervous system matures faster.
- An increase in RFD or speed of force development. which are transferred to other sports.
- An increase in BSI or bone strength index and bone mineral content that can help prevent injury from other sports.
- An increase in tendon strength that can also help prevent injury from others.
And, God willing, a reduction in thick-roof behavior in general.
What age should be a junior start?
The American Academy of Pediatrics has lifted its recommendations regarding weight training and children. Now they say that "Equilibrium competence and postural control skills mature at the age of about 7 or 8 years to adulthood, it seems logical that strength programs do not have to start before these abilities are achieved."
Of course, strength programs can include a variety of activities outside of the actual weightlifting. Bodyweight training, stretch band training and sandbag training could theoretically be done before the age of 7 or 8 years.
However, the World Health Organization's Academy of Pediatrics and the Australian government are a bit more liberal than their American counterparts on children and strength training. They recommend that children between the ages of 5 and 18 participate in muscle and bone building activities at least three times a week.
What types of training should Junior do?
The general philosophy concerning training in childhood does not differ significantly from the philosophy of adult training. Basic principles and guidelines include:
- Exercise all muscle groups.
- Design programs that are not too tiring.
- When you start with non-dumbbell resistance training (bodyweight exercises, ligaments, etc.), you should build a body based on strength so that the transition to barbell training is smooth and safe.
- Start early with more complex movements when the nervous system is better able to handle them.
- Use a form of progression.  As mentioned above, very young children (under 7 years of age, depending on their physical and mental maturity) could start with bodyweight exercises, such as push ups, squats, lunges, pull ups, or just hanging off the peg, planks, and crawls Climber.
At some point, many of these exercises can be supplemented with resistance bands, along with some sandbags or medicine ball work and sledging.
While the child is mastering these movements, he or she could switch to machines and cables, u Move briefly, to weightless movements like Goblet Squats, Dumbbell Sumo Deadlifts (holding dumbbell up, legs spread), bench press and maybe a few Curls for the little girls (or the boys, as the case may be).
The only thing I could discourage in those early years is direct overhead work. The shoulder work should probably consist of rotator cuff work, at least in the early years, to protect these jerks from unavoidable future insults.
Beyond these recommendations, there are no specific, universally agreed programs for children. His or her progress will largely depend on the maturity, the perceived level of motivation, and the wisdom of the parent or trainer assigned to the job.
8 Reasons Why Children Should Lift Weights
Lessons from a Child to Lift
- Michael T. Milone, BA, Joseph Bernstein, MD, MS, Kevin B. Freedman, MD, MSCE & Fotios Tjoumakaris, MD, "There's No Need to Avoid Resistance Training (Weightlifting) to Physeal Closure," The Doctor and Sports Medicine, March 13, 2015.
- Smith, Jordan, "Health Check: Should Children and Adolescents Lift Weights?" Conversation, February 28, 2016.
- Allison M. Myers, Nicholas W. Beam, Joseph D. Fakhoury, "Resistance Training for Children and Adolescents," Translational Pediatrics, Vol. 6, No. 3, July 2017.