Strength Training for Kids
Posted to misc.fitness.aerobic
by Larry
Question:
My ten year old son who is a little over weight has expressed interest
in getting stronger,becoming faster, and losing the weight he has
gained. He wanted to start lifting some weights but I have heard that
it could be dangerous for prepubescent boys to start weight lifting.
What kind of exercize program would you recommend?
Answer:
Prepubescent children can safely engage in resistance training, with
certain limitations.
Both the American College of Sports Medicine (ACSM) and the National
Strength and Conditioning Association (NSCA) have issued guidelines
on strength training with children. Below is a summary of the salient
points of both of them:
-
Children should be sufficiently mature that they can
respond to coaching advice, and will behave appropriately
(i.e., lift as instructed, and not bonk other kids with
the weights).
-
Children should engage in resistance training as part
of a wide range of activities (i.e., resistance training
should not be their only activity).
-
Children should avoid maximal or near-maximal lifts. ACSM
specifically states that children should work with a resistance
that will allow them to perform no fewer than 8 repetitions.
-
Children should be supervised during any resistance training
acitivity.
-
Special care must be taken to avoid overuse injuries, which
growing children may be more predisposed to.
-
Proper form and technique must be maintained in all lifts.
-
Explosive lifts, such as the power clean, should be avoided.
larry...
--
--------"It's my personal opinion that people need to be more clear about what
is fact and what is in fact their personal opinion." -- me
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