In the past, before the days of hand held video and computer games, childhood was all about being active. But times have changed and so have the health risks that presently plague children. Kids who are physically inactive face increased health risks associated with obesity including diabetes, high cholesterol, high blood pressure and other heart related problems.
I think most people would agree that kids should participate in physical activities that will improve their overall health while giving them a sense of accomplishment but these increased health risks which we can attribute to advanced technology and a more sedentary lifestyle have prompted a review of exercise programs for kids.
As a skill-performance trainer, I strongly advocate that kids as young as eight years old can benefit from a strength-training program and I believe those benefits apply to all kids regardless if they participate in sports or other physical activities. Why? Because strength training increases your metabolic rate, helps maintain healthy weight, promotes healthy cholesterol and blood pressure levels, strengthen bones and muscles, improves coordination, stamina, and stabilization.
DO YOUR HOMEWORK
First though, we have to put the stereotypes about strength training and kids to rest. It is not, I repeat NOT, bodybuilding. Simply put, bodybuilding programs are strategically designed to target individual muscle groups and increase muscle mass. Strength training programs for kids are designed to target muscle groups that increase strength, flexibility, stabilization and metabolic rate. The goal for kids is not to become “cut” or to “bulk up”, but rather to improve their overall health while preparing their bodies for the next level of fitness.
Although I mentioned earlier, that in my opinion, it is safe for children to begin a strength training program at the age of eight, that number may vary based on that individual child. In addition, the decision to begin should be determined based upon the kid’s readiness and a physician’s review of his or her health condition. My decision to train a child or not is determined by the kid’s ability to focus, comprehend and follow instructions. If I feel they meet that criteria and their doctor gives them the “OK” then it’s good to proceed.
Any parent’s first concern is usually safety, which goes hand in hand with proper supervision. When considering a strength training program for your child, make sure it is with a trainer who is certified or licensed and if it’s a class environment, make sure that the child to trainer ratio will allow your son or daughter the individual attention they require. Focusing on good supervision, appropriate equipment and emphasizing proper form and technique are paramount to a successful weight-training program.
GETTING STARTED
All strength-training programs should begin with and continually incorporate a good cardiovascular training program as well as emphasizing the importance of stretching. With my preteen clients, I always start with bodyweight exercises, or those movements which incorporate the child’s own bodyweight, without the use of weights, as resistance. Examples of these exercises include lunges, push-ups, free squats, crunches, high knees, etc. These bodyweight exercises engage several muscle groups and work to increase strength, stabilization, endurance and metabolic rate. Mastery of these exercises should be among the first phases of strength training, with proper execution limiting potential for injuries.
After a child improves his/her strength and motor skills while correctly performing bodyweight exercises, he/she can advance to resistance training with weights or bands.
During a weight-training program, I discuss the importance of drinking water, proper nutrition and proper form and technique. The kids always warm-up before we begin to target certain muscle groups. The chosen weight is age-appropriate which allows for desired repetitions (8-10) and sets (2). The number and types of exercises are also age and skill appropriate so that the goal is achieved with enjoyment and without boredom. I integrate sports or activities specific training when needed. Some form of light stretching after a workout session is recommended because stretching minimizes soreness and establishes a good habit for the kids to perform in later years. To achieve noticeable results, I encourage the kids to work-out at least twice a week.
It is the trainer’s responsibility to properly design, to carefully supervise and to intelligently inform the kids so that strength training will be beneficial and safe.
Yo Murphy
Fitness & Performance Trainer
813-451-3121
Yomur5@aol.com