Strength training in children and adolescentsReveiwed by: Wiki Harris
The evidence of recent years supports regular participation in strength training in young people in order to strengthen health and physical adaptations, and improve fitness and athletic performance. There is greater support for the use of strength training in young people, as long as these programs are planned and supervised by qualified professionals and while they are adapted and consistent with the needs, goals, skills and abilities of children and adolescents.
Benefits of Strength Training
Scientific studies of the above reviews indicated that various forms of resistance exercise can produce significant improvements in performance muscle strength muscle power output, running speed changes of direction and performance overall engine young. From the health perspective, the evidence indicates that strength training can cause positive changes in total body composition muscle development reduction in body fat improve insulin sensitivity of cardiac function in obese children and adolescents.
It has also been shown that regular participation in an exercise program properly designed that includes strength training can improve bone mineral density, skeletal health, and probably reduce the risk of sports injuries in young athletes up to children 11 or -12 years and adolescents 13 to 18 years in girls and 14 to 18 in people. There is a similar or lower risk than assumed for other sports and recreational activities usually practiced at the same age. They should be seen as an essential component of training programs for young athletes preparing aspirations.
It also produces a favorable influence on the psychological well-being of young people of school age their mood and self-image, while self-improvement and enjoyment remain the engine in the training program. Global recommendations on physical activity in young people suggest that children and adolescents should accumulate at least 60 minutes of moderate to vigorous physical activity.
However, there is recent evidence that the levels of muscle strength among school-age youth are declining. Young people who do not participate in activities that improve muscle strength and motor skills at an early stage may have an increased risk of negative health throughout their life situations. The importance of effective education for qualified professionals is essential, as positive experiences in physical education at an early age are associated with physical activity during the rest of life.
Young people need at least 12 years to lift weights: there is no minimum age for participation, but when young people are prepared for sport participation, about 7 or 8 years, are ready to train hard. They can benefit young people of all ages, including children 5-6 years old. Girls develop big muscles if lifting weights: the training – induced gains during childhood are primarily due to neuromuscular adaptations and motor skills development.
Strength training is only for young athletes: offers health and fitness improvement for all children and adolescents as seen above in profits. Due to the large differences in growth and maturation of children and adolescents of the same chronological age can vary significantly in their biological age (up to 4-5 years) , and consequently, classifications by age group are not advisable, and if biological maturation and motor competence.
The focus of strength training in youth should be the development of technical skill and competence to perform a variety of exercises strength training with intensity and adequate volume, while young people are provided with the opportunity to participate in programs that are safe, effective and enjoyable. It should be based on improving muscle strength, function and control, rather than trying to make substantial increases in muscle size.