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Can children do strength training? – The appropriate exercise book for every age
[/fusion_title][fusion_text] Dynamic training for children may be a very controversial issue for parents and many coaches, but science has answered that many years ago. As early as 1996, the NSCA (National Strength and Conditioning Association) in the United States took a stand on strength training in childhood, arguing that many of its benefits to teens and adults extend to children. BASE TRAINING SHOWS YOU THE WAY TO SUCCESS The same argument is supported by AAP (American Academy of Pediatrics) and ACSM (American College of Sports Medicine), since the last decade. A number of researchers in Greece and around the world argue that there is no biological restriction in terms of strength training, when it is applied with the right criteria to children, pre-teens and adolescents.
What experts say
Some of the most trusted organizations related to fitness training and health in the US, as well as a number of researchers, approve strength training in children and adolescents, officially submitting their views over the past two decades. A basic condition is of course the application of the correct techniques, in order to avoid injuries. Outdoor training is here to stay – It helps people feel more alive and happier Similarly, European researchers report that strengthening programs for children can begin as early as age 6, as there is absolutely no biological limitation. Research shows that strength training not only has an effect on their strength, but also works beneficially, as it “lays the right foundation” for later strength training in adolescence. At the same time, it works preventively in matters of orthosomy, especially in the beginning of adolescence where there a sharp increase in height is observed. Finally, children who did strength training had higher bone density than the rest, according to three studies from the 1980s and 1990s.
Dynamic training depending on age
To get to weight training, we must first go through many different stages, which are consistent with corresponding developmental phases. 6-8 years old: Up to 8 years old all forms of strength (strength endurance, power, maximum strength) are exercised indirectly. The goal is the comprehensive development of the child’s musculoskeletal system. We can use climbing of any kind, ropes, as well as dynamic exercises of gymnastics. 9-12 years old: Maximum strength continues to be exercised indirectly, while strength and agility are exercised once a week. Strengthening is done with body weight. We can use dumbbells, rubber bands and medicine balls, sandbags, pull-ups, elbow flexions, ground exercises, cubits, abdominals and lower back exercises. This is the stage where training weight technique begins. 12-14 years old: Maximum strength continues to be exercised indirectly, while strength endurance power training is done from 1 to 2 times a week respectively. We can use strength machines, while continuing to learn the technique with free weights, putting emphasis on the most difficult ones. In sprint training, we perform simple plyometric exercises (intensity 1-3). 14-16 years old: After the age of 14, the systematic strength training with free weights begins. We start at 40% RM at the age of 14 and gradually increase the intensity to 10% RM each year.
The first steps
The first steps must be slow and steady. Introduce children to a variety of exercises and types of resistance. Most children love to learn new things, so working with medicine balls and resistance bands alongside traditional free weights and machines is a great and affordable idea. Just be sure that all the major muscle groups are targeted through a balanced and complete physical workout. Finally, remember: when you’re training children, your goals are simple: make sure they stay safe, have fun and help them love physical activity. 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