Fitness training is conventionally
emphasized on aerobic exercise such as running and cycling. More recently, the
importance of strength training for both younger and older populations has
received increased attention, and a growing number of children and adolescents
are experiencing the benefits of strength training. Contrary to the traditional
belief that strength training is dangerous for children or that it could lead
to bone plate disturbances, the American College of Sports Medicine (ACSM)
contends that strength training can be a safe and effective activity for this
age group, provided that the program is properly designed and competently
supervised.
Children and adolescents can
participate in strength training programs provided that they have the emotional
maturity to accept and follow directions. Many seven- and eight-year-old boys
and girls have benefited from strength training, and there is no reason why
younger children can not participate in strength-related activities, such as
push-ups and sit-ups, if they can safely perform the exercises and follow
instructions. Generally speaking, if children are ready for participation in
organized sports or activities — such as Little League baseball, soccer or
gymnastics — then they are ready for some type of strength training. The goal
of youth strength training should be to improve the musculoskeletal strength of
children and adolescents while exposing them to a variety of safe, effective
and fun training methods.
Adult strength training guidelines
and training philosophies should not be imposed on youngsters who are
anatomically, physiologically or psychologically less mature. Strength training
should be one part of a well-rounded fitness program that also includes
endurance, flexibility and agility exercises.
Properly designed and competently
supervised youth strength training programs may not only increase the muscular
strength of children and adolescents, but may also enhance motor fitness skills
(for example, sprinting and jumping) and sports performance. Preliminary
evidence suggests that youth strength training may also decrease the incidence
of some sports injuries by increasing the strength of tendons, ligaments and
bones. During adolescence, training-induced strength gains may be associated
with increases in muscle size, but this is unlikely to happen in prepubescent
children who lack adequate levels of muscle-building hormones. Although the
issue of childhood obesity is complex, youth strength training programs may
also play an important role in effective weight loss strategies.
We give youth the tools they need to
compete in today's environment. Our approach prides itself on improving
athletic performance, decreasing risk for injury, increasing self-confidence
and guiding the youngsters to a vast lifetime of health & fitness. PNF’s Youth
Strength Program starts now. Call or email for more info. 892-8333 or pnf@myfairpoint.net.
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