Strength training is the practice of using free weights, weight machines, and rubber resistance bands to build muscles. By the application of resistance, the muscles work extra hard in order to move. This automatically causes them to become stronger and more efficient. Strength training helps strengthen the muscles, tendons and ligaments, increases bone density, improves endurance, boosts the body’s capability to resist injury and promotes the overall health of the body. Strength Training for Kids should not be mistaken for weight lifting, bodybuilding or power lifting. It is a carefully structured program comprising of various exercises to increase muscle strength and endurance. Strength training for children does not focus on lifting the heaviest weight possible, but lays emphasis on lifting lighter weights, controlled movement and the application of proper technique and safety.
Strength training for kids: a healthy habit
Children can develop muscle strength by using free weights, weight machines, resistance bands and their own body weight. There are various benefits of enrolling your child in a good strength training program. With good technique and right amount of resistance it increases the body’s susceptibility to injuries, improves muscular strength and endurance.
The various uses of strength include:
Increases the child’s muscle strength, muscle mass and endurance.
It protects the muscles and joints from injuries.
It augments performance in particular sports.
It develops stronger bones.
It increases the body’s metabolism.
It leads to better lungs and heart function.
It lowers blood cholesterol level.
It makes the child self disciplined.
It improves concentration.
It improves self esteem, confidence and the feel good factor.
Strength training also benefits those kids with a focused interest in a specific sport or activity such as skating, dancing, pole jumping, football, baseball, gymnastics, hockey, swimming, etc.
Important guidelines for Strength Training For Kids:
The application of the right technique is of utmost importance in strength training. Therefore, it is essential to send your child for any training classes only when he / she is mature enough to understand and accept directions.
The right technique: Application of the right technique is the most important factor in most strength exercises. It leads to the performance of smooth, controlled movements, less resistance and several repetitions.
Customized program: It is a great idea to enroll your child in a tailor made program depending on his age, size, sports and interest. It is better to go in for a customized program in order to avail maximum benefits.
Instructions: It is important to demonstrate the various exercises in front of the child and assist in performing them. If you plan on enrolling your child in a class, you need to make sure that there is at least one trainer for every ten students. It is also necessary to have a spotter or supervisor to keep a watch during strength training. Application of the wrong form can result in injury.
Warm up: It is essential for children to warm up before any exercises. This can be done by jogging, skipping, treadmill exercises, aerobics, etc. It helps transfer oxygen to various parts of the body. This should be followed by a proper stretching routine for five to seven minutes. This increases the body temperature and pulse rate and prevents injuries.
Rest periods: There should be a rest period of at least 1 day between strength training sessions. 2 to 3 sessions per week for 1 hour are sufficient for children.
Monitor the progress: you can teach your child how to maintain an exercise chart or journal. This will be helpful in tracking the child’s progress from time to time. It also determines the pace of training, achievements and goals.
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