I have a girlfriend who works out at a local community centre and they offer weight training classes for kids aged 9-12, and it causes us, well most of us, to stop and really ask.......
SHOULD CHILDREN TRAIN WITH RESISTANCE??
After reading multiple articles, and doing my own research, here is what I have discovered.
Arguments state that children should NOT participate in any weight baring activities as it may cause pre mature bone fusion( epiphyseal fusion) as well as causing irreversible stunts in their growth. The other concern is both hormonally and structurally, their physiology isn't prepared for the stress of the weight training program.
Now the argument to the above would be that the intensity and structure of the workout is likely NOT the same as an adults program.
Maximal resistance carried to failure is very much recommended AGAINST, and included in the recommended avoidance is the use of super sets and other high intensity strategies.
"Heavy lifting can put too much strain on young muscles, tendons and growth plates, especially when proper technique is sacrificed in favor of lifting larger amounts of weights" - Edward Laskowski, MD
-Children under the age of 13 ( and some will argue much older, but we will discuss this below) should avoid weights heavy enough to limit the reps to 8 or less.
-Children should ALWAYS be supervised during said workouts
_To avoid over use and over training ( which young growing muscles, tendons and ligaments will be more predisposed to) make sure to keep the workouts varied.
-Due to the under developed muscular symmetry of a child's anatomy, proper form and technique is CRUCIAL in an exercise routine built for a child, to avoid injury.
-Explosive movements should also be all together avoided due to the strain they put on vulnerable parts of the body like the spinal and neck regions.
HOW YOUNG IS TOO YOUNG???
A child's nervous system and muscular development is thought to have reached an appropriate stage, allowing for rigorous training, around 13 ( once puberty has begun)
Pre pubescent training will NOT result in muscular gains as the natural ( and necessary) steroid hormones such as testosterone and androstone have not yet been introduced. However light training WILL recruit muscle fibers and therefore time is not wasted with a prebusecent trainee.
-There has been proven studies shown that properly supervised weight training has kept children MORE injury free than most sporting activities.
-Benefits of children participating in resistance training include:
~Increased muscular endurance and strength
~Improved sports performance
~Healthier cardiovascular performance
~Helps to prevent bones, joints and muscles for sports related injuries
~Stronger bones
~Healthy body composition
~Lower blood cholesterol
~Self confidence
~ Good health habits ( nutritionally and physically)
~A healthy habit that will last a lifetime
~The concept of GOAL SETTING
The bottom line is that Children are active, and they are supposed to be.....So let's help guide them in the safe and appropriate direction.
If your child is interested in working out with Mom or Dad, bring them along and help guide them along a safe light weight high repetition routine. ( body weight as much as possible and reps towards 20-30)
Be sure to watch your words and if needed, alter YOUR workout for that day as children always want to do as we do. If you are involved in a very explosive high weight routine, bring it down a bit today.
Another VERY important topic to touch on is how children view your personal nutrition and exercise lifestyle. Is it over the top? Do you pay too much attention to calories and fat grams?
Its fine if you are careful and to the t, but try not to allow the kids to see this part of it as they don't understand the details of it and the science behind it. This is a very quick and easy way to set a child up for a big problem involving their own eating habits.
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