Is it recommended that children, well, take a bit of weight? From what age and in what respect? Here’s what parents should be aware of.
On the whole, exercise is good for children.
Those children who are regular exercisers tend to be fitter, stronger, and less prone to overweight and obesity. They have better physical and mental health, do better in class, and tend to stick to physical activities throughout their lifetime, heading into adulthood.
The more exercise they get during these years of development, the better off they seem to be. What about weight training, though? Unless you’ve never scrolled down far enough on your social media feeds to see the comments under posts showing kids churning out squats or bench press, you’ll know there’s a war on over whether it’s safe for kids or not.
Unfortunately, several myths still exist about weightlifting for juniors. However, evidence indicates that weightlifting is safe, provided some basic precautions are followed.
A Common Myth
Weight training is a subset of something called “resistance training.” Resistance training can include bodyweight exercises, weight training, plyometrics, and even sprinting.
One of the common myths is that resistance training stunts the growth of juniors.
You may have been told that it does, but this myth has no scientific evidence to support it.
Growth stunting can be an issue due to the possibility of having a “growth plate injury.” A growth plate is a disc of cartilage at the end of a bone through which it grows. The growth plates close or ossify at the end of puberty when growth stops.
An injury to a growth plate can result in premature closure of the bone, often leaving a limb short for its normal length or causing stunted bone growth.
While these kinds of injuries do occur in children, they almost always relate to some type of impact, either during sports or play, such as falling.
The truth of the matter is that there has been no medical or scientific finding that a properly designed and well-supervised resistance training program will stunt the growth of children or result in damage to their growth plates.
The forces applied to the body in a resistance training program are no different from those experienced when jumping and landing—a pattern of movement in which all children engage. Also, the injury potential when performing resistance training is much lower than in most other recreational or sport-related activities.
Benefits of Children Lifting Weights
Resistance exercise improves physical fitness of children: strength, power, speed, agility, and endurance.
This could be especially helpful for overweight or obese children who might not have the ability or the will to engage in some aerobic exercises like running or swimming.
Resistance training has a host of other physical and mental health benefits that should extend to children as well. It will improve metabolic health; help in weight management; reduce depression, anxiety, and increase self-esteem; and increase the proficiency of learning.
What Age Should a Child Start Lifting Weights?
There is no minimum age to start, but children should be able to follow instructions and abide by safety rules. Any child ready for sports is usually ready for some kind of resistance training.
Both the World Health Organization and the Australian government recommend that children between five and 17 years of age exercise for one hour each day. Additionally, muscle and bone strengthening activities are recommended to be done at least three times a week.
There are many kinds of activities which help in improving both muscle and bone strengths. These activities include any kind of high-intensity sport, playing outside in the sense that they get to climb, jump, and run, and, of course, some kind of resistance training.
This does not mean that children have to necessarily lift weights. In case they engage in the other forms of exercise, they are on the right track.
But very few children meet these exercise guideline.
Australian data suggest that less than one in four – around 23% – of children aged five to 14 get adequate exercise.
This drops down to around 6% for older kids between 15- to 17-year-olds.
This iftpos you that adding a smose structured exercise to your child’s life is a great idea.
How Should Kids Start with Resistance Training
the answer is slowly, and with joy.
The point with kids it to get them to like resistance training and to set them up to he successful for the rest of their lives. For young kids, I’m the earlier primary dchool yea- the focus needs to -e on balance, coordination, agility, endurance.
This may include games of running and chasing, and other activities for developing muscle endurance such as climbing, carrying, and pushing.
You can also involve some bodyweight exercises such as pushups, pull-ups, and planks to instruct the children to learn body control during the lesson.
As they approach upper primary school age, it is then where specific training can be gradually brought in: this would encompass more advanced body weight movements as well as jump training, of which hurdling and skipping would be included and some light weight lifting, of the likes of squats and bicep curls.
Then, as they enter secondary school years, they could start some of the more formal weightlifting exercises using some moderate weight; they could then start attempting lunges, deadlifts, presses, and rows.
Over time, as they gain confidence, they can begin to gradually apply heavier weights.
What Should Parents Know?
It is worthwhile to remind ourselves that resistance training has an ‘injury profile’ that is relatively low. This is true when the trainees are appropriately supervised.
Proper supervision implies that adults are around to instruct the kids in the correct technique and to intervene so that they would not fall prey to the temptation of showing off to their peers.
Light weights Go light First, start with light weights. When one is first introducing the idea of lifting weights, lifting lighter weights a dozen or 15 times, known as “reps,” offers much of the same benefit to heavier weights lifted only a few times and tends to be safer. One of the added benefits is being able to practice and learn form by being able to do more repetitions of an exercise with lighter weights. End READING ON…, and join in Don’t be afraid to join in. Adults can benefit from significant amounts from resistance training.
This article was originally published on theconversation. Read the original article.
FAQs
1. Is there an ideal age for kids to start weightlifting?
There’s no specific age, but children who are ready to participate in sports are generally ready for basic resistance training.
2. How often should kids lift weights?
It’s recommended that kids engage in resistance training 2-3 times a week, with a focus on different muscle groups each session.
3. Can weightlifting replace other forms of exercise for kids?
No, weightlifting should be part of a balanced exercise routine that includes aerobic activities and flexibility exercises.
4. What should I do if my child doesn’t enjoy weightlifting?
If your child doesn’t enjoy weightlifting, try to make it more fun by incorporating games or allowing them to choose different activities. The key is to keep them active.
5. How can I ensure my child’s weightlifting routine is safe?
Ensure that your child is supervised by a knowledgeable adult, starts with light weights, and focuses on proper form. Also, make sure they rest adequately between sessions.