Is Strength Training Safe for Kids?
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For kids, light resistance and controlled movements are best — with a special emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight or inexpensive resistance tubing. Free weights and machine weights are other options.
According to the American Academy of Pediatrics (AAP), strength training which includes lifting free weights, using weight machines, or doing exercises that use elastic tubing or one’s own body. Not only is a well-designed resistance training program safe for kids, it can also provide tremendous health, wellness, and sports performance benefits. Let’s look at some of the myths surrounding strength training and how Nationwide Children’s Hospital can help your child get started with what can.
Strength training is in no way unsafe for children. In fact, children who incorporate strength training into their fitness routine or use strength training as a way to get exercise in can enjoy lots of benefits including (obviously) increased strength, better endurance, stronger bones and even less chance of. Experimental training protocols with weights and resistance machines and with supervision and low instructor/participant ratios are relatively safe and do not negatively impact growth and maturation of pre and early-pubertal youth. So there we go, it is safe, period.
According to research done by the National Strength and Conditioning Association (NSCA), resistance training is both safe and effective for kids and adolescents. Strength training is associated with a lower risk of injury than participation in sports, and may help in preventing common sports-related. With younger children, it’s important to begin with bodyweight exercises accompanied by lightweight, high repetition strength training. This first process is key because it gradually introduces the body to the stresses of training, emphasizes proper technique and form, and builds a foundational strength base. Many kids don’t know the difference between strength training and weight lifting, and that gets them into trouble, says Griesemer.
During 1991-1996, children under 21 suffered an estimated. Instead, focus on involving your child in strength-training exercises that utilize resistance and your child’s own body weight. Routines including push-ups, sit-ups and light calisthenics are completely safe for children not yet of middle school age.
Not only is strength training safe for kids when done properly, but it also has numerous benefits. As outlined in Doug Dupont ‘s article, Fit Kids Are Healthier and Happier, research suggests kids who are stronger and more conditioned perform better in school and are less likely to engage in unhealthy activities.
List of related literature:
|from Science and Practice of Strength Training|
|from The Essential Guide to Fitness|
|from Essentials of Strength Training and Conditioning|
|from Encyclopedia of Sports Medicine|
|from Physical Therapy for Children E-Book|
|from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide|
|from Optimizing Strength Training: Designing Nonlinear Periodization Workouts|
|from Red Light, Green Light, Eat Right: The Food Solution That Lets Kids Be Kids|
|from Dynamic Physical Education for Elementary School Children|
|from Conditioning for Strength and Human Performance: Third Edition|