Strength training for kids
July 2, 2008
By Maricar Pratt
Fitness Expert
Clients frequently ask me, “Is it safe for my 11 year-old daughter/son to start strength training?”
Researchers have worried about stress on the immature musculoskeletal system and whether there is inherent danger in strength training for young, growing bodies. The epiphyseal plates, located at the ends of the long bones in the legs and arms, have not yet ossified and are prone to injury when excessive stress is applied. These plates play an important role in bone growth and development. Research has found, however, that injury to the epiphyseal plate occurs primarily when inappropriately heavy loads are applied.
Most kids are fairly active in everyday play. Without calling it “strength training”, they carry heavy buckets of sand and water at the beach and perform plyometric (exercises using explosive movements to develop muscular power) training in the form of hop-scotch and jump rope. Young children can run for miles each day as a part of their play (but refuse to walk two blocks if asked because it’s “boring”). If parents are lucky, children help with housekeeping chores that increase strength. They may also occasionally walk or bike to school or to a friend’s home.
Unfortunately, daily activity levels decline for many kids during summer break and as they get older. They become more sedentary during the summer (no recess and limited physical education classes). In this technology age, activities revolve around some sort of electronics (Xbox, Wii, DS, computer games and watching TIVO).
The decline in activity may be directly related to the rising obesity rates and lower levels of physical aptitude.
So do kids need strength training? Most kids need more opportunities for physical activity, and strength training may be one of the avenues to physical health.
Strength training guidelines
Use resistance that permits between 10-15 repetition to muscle fatigue. Every repetition must be properly performed with full range of motion using controlled movement and good form. Train only 2-3 non-consecutive days per week. For children actively involved in sports, a single weekly training session should be sufficient. Progress gradually only adding 1-3lbs when 15 repetitions can be completed in good form
Make fitness fun
Kids need to be given fitness goals they can accomplish that will feel more like a reward than a punishment. Have a dance-a-thon at home, wrestle with your kids, and create a family relay-obstacle course in your backyard. Bring fun into exercise because the more fun they have, the more fitness they will want to participate in and the healthier they will become. This should also be an enjoyable and memorable time with your children.
Parents need to be role models: It starts at home. It is our responsibility as caring parents to provide a more health-conscious environment to better our kids’ futures. This includes an evaluation of food selections, hours spent watching television or playing video games, outdoor family activities, etc... These habits are not developed by accident, but by systematic exposure.
Improve social interaction
We live in an age of instant messaging, texting, emailing and cell phones. In spite of the many benefits technology provides, it also contributes to the decline of real social interaction and leads to shorter attention spans. (Joining a group class specific to kids/teens for strength training can build social interaction into exercise. (Make sure the instructor is knowledgeable about strength training for children).
Non-competitive atmosphere
Injury is most likely to occur when children and adolescents compete. There is pressure to see who can lift the most weight and increased temptation to use inappropriately heavy loads. Safe programs encourage kids to track their own progress and have fun working out with their friends.
Have A Healthy & Active Day.
BetterBody Pilates Fitness, Inc.
22237 Mulholland Highway
Calabasas, Ca 91302
818-224-4734
622 Lindero Canyon Road
Oak Park, Ca. 91377
818-707-3723
betterbodypilates@sbcglobal.net
www.betterbodypilates.com