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Done properly, strength training can:
- Increase your child’s muscle strength and endurance
- Help protect your child’s muscles and joints from sports-related injuries
- Help improve your child’s performance in nearly any sport, from dancing and figure skating to football and soccer
- Develop proper techniques that your child can continue to use as he or she grows older
Keep in mind that strength training isn’t only for athletes. Even if your child isn’t interested in sports, strength training can:
- Strengthen your child’s bones
- Help promote healthy blood pressure and cholesterol levels
- Help your child maintain a healthy weight
- Improve your child’s confidence and self-esteem
A child’s strength training program isn’t necessarily a scaled-down version of what an adult would do. Keep these general principles in mind:
- Seek instruction. Start with a coach or personal trainer who has experience with youth strength training. The coach or trainer can create a safe, effective strength training program based on your child’s age, size, skills and sports interests. Or enroll your child in a strength training class designed for kids.
- Warm up and cool down. Encourage your child to begin each strength training session with five to 10 minutes of light aerobic activity, such as walking, jogging in place or jumping rope. This warms the muscles and prepares them for more-vigorous activity. Gentle stretching after each session is a good idea, too.
- Keep it light. Kids can safely lift adult-size weights, as long as the weight is light enough. In most cases, one or two sets of 12 to 15 repetitions is all it takes. The resistance doesn’t have to come from weights, either. Resistance tubing and body-weight exercises, such as pushups, are other effective options.
- Stress proper technique. Rather than focusing on the amount of weight your child lifts, stress proper form and technique during each exercise. Your child can gradually increase the resistance or number of repetitions as he or she gets older.
- Supervise. Adult supervision by someone who knows proper strength training technique is an important part of youth strength training. Don’t let your child go it alone.
- Rest between workouts. Make sure your child rests at least one full day between exercising each specific muscle group. Two or three strength training sessions a week are plenty.
- Keep it fun. Help your child vary the routine to prevent boredom.
Results won’t come overnight. Eventually, however, your child will notice a difference in muscle strength and endurance — which might fuel a fitness habit that lasts a lifetime.
Jan. 26, 2018
- Ten Hoor GA, et al. A new direction in psychology and health: Resistance exercise training for obese children and adolescents. Psychology and Health. 2016;31:1.
- Zwolski C, et al. Resistance training in youth: Laying the foundation for injury prevention and physical literacy. Sports Health. 2017;9:436.
- Vehrs PR. Physical activity and strength training in children and adolescents: An overview. https://www.uptodate.com/contents/search. Accessed Dec. 18, 2017.
- Youth strength training. American College of Sports Medicine. http://www.acsm.org/public-information/sportsmedicinebasics/youth-strength-training. Accessed Dec. 16, 2017.
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Effected Areas: legs, arms, back and shoulders:
From a standing position with your back straight and your feet about two feet apart, put your arms straight out beside you. While keeping your elbows and arms straight, bend forward and twist your body to touch your left toes with your right hand.
Your left arm will be straight above you. Now return to your original straight up position with your arms straight out beside you. Repeat this technique to touch your right toes with your left hand, then return to your original position. Perform 2 sets of 10-20 reps.
Mastering skills, achieving personal goals, and progressively improving are internal sources of information children and adolescents use to judge their physical competence. Goals that are specific, optimally challenging, and self-referenced will point youth in the right direction for sustaining physical activity motivation.
Physical inactivity has become a serious problem in the United States. More than half of U.S. adults do not meet recommended levels of moderate physical activity, and one-fourth engage in no leisure time physical activity at all (PHYSICAL ACTIVITY, 1996).
Inactivity is more prevalent among those with lower income and education, and, beginning in adolescence, affects females more than males (NIH, 1995; Physical Activity, 1996). A pattern of inactivity, also known as sedentism, begins early in life, making the promotion of physical activity among children imperative.
- Avoid High-GI foods: candy, soft-drinks, white bread, white rice etc.
- Eat smaller meals, more frequently: This will maintain sugar levels, and provide enough energy to keep you focused at school, as well energetic for your workouts.
- Take a multi-vitamin: I recommend Pure Life Essence Multi. It has absolutely everything in there, which means you get everything in the one tablet and save money!
Children should workout different amounts depending on what age they are. Basically there are different age groups and in each group they should workout a different amount of times a week.
The age groups are as follows: 6 to 7, 8 to 10, and 11 to 13 or 14. However when it comes to sports, I would encourage them to do as much as possible and keep up an active lifestyle. So play soccer, basketball, hockey or whatever you like as many times as you want, just make sure not to do way too much.
Remember just doing workouts won’t do much for your child, doing these workouts along with a few sports or even one sport is because your child will get so many more benefits that resistance training just can’t do.
Again workout length and intensity differs from age to age. Obviously a six year old shouldn’t be maxing out on every set, and a thirteen year old shouldn’t be doing his push-ups with a half ass effort.
If you take away a game or disallow them to watch television unless they become active it will be a great incentive for them to being working out and playing sports. Gradually as they become more active let them watch more T.V and let them play their video or computer games.
Sitting all day is one reason for childhood obesity and by taking away the source of the problem will gradually help your child to get active and healthy.
Nothing sucks more for a kid than to be working out alone by themselves. That’s why it’s best if you workout with your child to encourage them in the exercises.
Also having a friend to workout with them is great because they can talk while they workout which makes it less boring and less of a chore but rather more fun. Its way better to workout with someone most of the time than alone.
Inspiration is sometimes the best way to work hard at a goal. Some of us get inspired by movies and amazing stores and the same thing happens to kids but to an even greater extent. I mean look at Rocky and Batman, how many kids say I want to be like that!
You can use this positive energy to say «Hey, if you want to be strong like Superman then you should start doing sports and working out.» If that doesn’t work show them pictures of what they could look like or tell them stories of how someone overcame an almost impossible obstacle.
1st Place — Biglachy03
More than a third of kids today carry around too many extra pounds. So, lots of parents want to do everything they can to protect their children from weight-linked conditions such as diabetes and heart disease. One way to keep kids in shape is to follow the government’s 60-minutes-a-day aerobic exercise guideline.
Strength training is another way to build fitter, leaner young bodies. You don’t need to turn your elementary schooler into a pint-sized bodybuilder, though.
«Start with light free weights, resistance bands, or body weight,» says Beth Jordan, an American Council on Exercise certified personal trainer. Kids can begin these activities at 7 or 8 years old, the American Academy of Pediatrics says.
Strength training two or three times a week builds muscle, zaps fat, strengthens bones, and improves children’s motor skills, research finds. The key is to set up a program that’s safe.
If your child is generally healthy, a well-designed basic strength-training program poses few risks. Muscle strains are the most common strength-training injuries among children, the AAP says. But with good supervision and technique, such injuries are less common than in other sports and even at recess.
Try these tips to get your child started:
Get guidance. Hire a certified personal trainer or coach to make a weight-training program and oversee the first few sessions, offering feedback on your child’s form and technique. The International Youth Conditioning Association has a database of trainers for kids on its website. The American Council on Exercise also has an online «find a pro» tool and offers a «youth fitness» certification. Check to make sure your coach has youth-specific training and experience.
Start empty-handed. «The key to making any workout program successful and safe is to start without any tools and learn proper form,» Jordan says. Once your child knows the movements, introduce 1- to 5-pound weights. Gradually increase the weight when she can easily do 10 to 15 reps. Even when your child already knows the moves, stick close by. «Children should always have adult supervision to ensure safety,» Jordan says.
Don’t over-train. Lighter weights are always better. «Using weights that are too heavy for a child can lead to injury such as a strain or sprain on muscles, tendons, or ligaments,» Jordan says. You can tell the weights are too heavy if your child seems to strain while lifting them, or if he’s overly sore or tired after workouts.
Build a stronger diet. «Healthy nutritional choices will have a huge positive impact on a child’s wellness goals,» she says. A mix of lean proteins, complex carbs, and healthy fats will help your child stick to an appropriate weight and strengthen muscle.
To prevent injury, it is important for your child to warm up before exercising. This should include about five to ten minutes of light activity, such as walking, calisthenics (jumping jacks, bending, knee lifts), and stretching.
You may modify them if necessary to suit your particular circumstances. Increase or decrease the number of repetitions according to the children’s particular needs and physical ability. When you first start these exercises, correct form is more important than speed. After you become familiar with them, you may increase the speed at which you perform them.
Most of them are considered cardiovascular (aerobic) exercises as well as strength building (anaerobic) exercises. They will also help you develop balance, coordination and agility. These exercises can be performed just about anywhere with little effort. Correct supervision is a NECESSITY, and SAFETY is the primary concern.
Exercise 4 — «Squat Thrust with Push»
Effected Areas: leg and arm muscles, chest and back:
Standing straight up with your feet about twelve inches apart and your hands down by your side. While keeping your back straight, crouch down by bending your knees until your hands touch the floor in front of your toes. This will be the «squat» position.
With your hands flat on the floor in front of your feet, kick your feet straight out in back of you. This will be the «push-up» position. While keeping your legs and back straight, bend your elbows and lower your body until your chest touches the floor.
Now straighten your elbows to raise your body back to the «push-up» position. Jump back to a «squat» position while keeping your hands on the floor. Now stand up straight to original «starting» position. Perform 2 sets of 10 reps.
Effected areas: total body:
From a standing start, participants run a 10 meter shuttle, and perform any given ball skill (soccer ball shot, rugby pass, NFL catch, medicine ball throw etc). Perform 3 sets of 3min bouts.
Click Here For A Printable Log Of Children’s Workout.
What is the best workout for children? Be specific.
Whenever I talk to a younger person at the gym, one of the first questions I ask them is «what type of routine are you on?» More often than not, people respond to me with a blank facial expression and say, «I don’t really have one.»
Having a weight-training routine is one of the most important things a child can do when starting. Although many may disregard its importance, training without one is like training with no purpose.
A good program should dictate your goals, and what you want from training. And because there are different people, different goals, and different age-groups, it’s important to find a program that is designed specifically for you.
Following I will provide several different program for different age groups. Within these I will also give options for different levels of fitness such as beginners-advanced routines.