Youth strength training: facts and fallacies
Adolescents need to participate in moderate physical activity for more than 60 minutes per day. Exercise should be appropriate, enjoyable and safe in development. Although traditionally encourage children to participate in aerobic exercises, such as swimming and riding a bicycle, but strong evidence that, as long as follow the guidelines of proper strength training can also be the movement of children is safe and effective method.
Although thought because of a shortage of circulating androgen levels, the children will not benefit from strength training, but in the past ten years of research clearly shows that regularly attend youth strength training program can provide girls and boys with health and fitness value of the observable. The American college of sports medicine supports the 2008 American sports guide, which aims to increase the number of children who regularly participate in “muscle and bone strengthening” activities.
Still, some parents have doubts about the safety of youth strength training, and there are questions about whether the potential benefits of youth strength training outweigh the risks. The purpose of this article is to address these issues and to eliminate common misunderstandings associated with youth strength training.
Myth: strength training is not safe for children.
Fact: the risks associated with strength training are not greater than those of other sports and children. But the key is to provide qualified supervision, specific guidance and a safe training environment, because in many sports, accidents occur if the child does not follow established training instructions. Children should not use strength training equipment at home without the supervision of qualified professionals.
Myth: strength training can stunt a child’s growth.
Fact: there is no evidence that the body of children regularly trained in a supervised environment will decline. It is likely that weight-bearing sports (including strength training) will have a beneficial effect on any developmental stage, but will not affect the child’s genetic figure.
Myth: children experience bone growth plate damage due to strength training.
Fact: none of the studies reported growth plate fractures, and the study was adequately supervised and properly designed. In spite of this, young coaches, sports teachers and trainers must be aware of the inherent risk associated with strength training, and should try to follow established training guidance to reduce risk.
Myth: kids don’t add strength because they don’t have enough testosterone.
Fact: testosterone is not essential to gaining strength, and women and the elderly can grow significantly even if testosterone levels are low. When compared in terms of relative or percentage, the training of the child power income was comparable to that of adolescents and adults.
Myth: strength training is for young athletes only.
Fact: regular strength training programs can improve young athletes’ performance, reduce the risk of motor related injuries, and all abilities of boys and girls can benefit from strength training. For example, strength training can improve girls’ bone mineral density, reduce the risk of developing osteoporosis, and may lead to an interest in overweight children’s sports activities that take long hours of aerobic exercise. Because of the difference of personal physical differences and the training goal, for young athletes, the power of the advanced training program for a lost vitality it is not suitable for children, they should have the opportunity to learn the proper movement technology, and experience the pure strength training.
In summary, strength training has inconsistent beliefs about children’s insecurity and the need for boys and girls and the recorded risks associated with such training. Strength training, however, is a special training method that requires qualified supervision, proper overload, progressive progress, and proper recovery between movements. In addition, when designing the youth strength training program, keep in mind that the goal of the program should not be limited to increasing muscle strength. To teach teenagers about their body, promote the safety training programs, and to provide a stimulus plan, enable participants to strength training and physical activity is generally a more positive attitude is just as important.