You will have heard the question several times whether weight training is appropriate for children.
So, on the occasion of this question that I also received from a dad who was asking about his child if he is of age to start weight training I submit my views on this matter
The advantages of weight training for children are more than the disadvantages, provided that the following rules are followed.
Trainer :
Be aware of the principles of training and the specific problems of the child.
He must be aware of the period of maximum height increase.
That is around 12 in girls and around 14 in boys and there is an increased risk of injury because …. 1) There is a relative bone loss
2) Muscle imbalances develop between the flexing and flexing muscles of a joint.
At this point I would like to draw your attention to the fact that there are coaches and several gymnastics graduates of Department of Physical Education & Sport Science who know which muscles are stretching and which muscles are flexing in a joint?
Will you entrust weight training to someone who does not know the basic principles of fitness?
3) A “tightening” of the musculoskeletal units occurs.
That’s why trainers should:
1. Modify the programs.
2. To emphasize the development of flexibility.
3. Correct muscle imbalances.
4. Reduce the volume and intensity of training.
5. Listen to children and their complaints of harassment.
(These may be overuse injuries)
FITNESS EQUIPMENT :
1)Practice instruments to be tailored to the size and maturity of the child.
2)They must provide security and be checked periodically for this purpose.
CONDITIONS:
1)The child must be healthy and have the emotional maturity to accept training.
2)Strength training should be integrated into a single program of motor and physical fitness development.
3) The training program should include warm-up (and not warm-up) as well as rehabilitation for proper rehabilitation.
4) Dynamic minimometric muscle contractions should be emphasized
5) Exercises should be performed throughout the movement.
6) Exclude competition and avoid maximum effort.
PROGRAM:
Strength training should be done 2-3 times a week for 20-30΄
One to three rows can be performed at a time, with 6-15 rounds in each row.
The charge is increased by 0.5 to 1.5 kg when the child can perform 15 repetitions correctly.
Traditionally, skepticism about weight training has been developed in childhood and adolescence.
In particular, many believe that it can negatively affect children’s musculoskeletal development.
There is no scientific evidence to suggest that weight training in adequately nourished children can slow or accelerate their physical development.
Indeed, it has been shown in great detail that exercise involving body weight transfer creates compressive forces on the skeleton necessary for bone formation and growth.
