Strength Activities for Youth
Some of America's youths are increasingly turning to muscle-strengthening exercises in order to become fit. Strength training has now become standard for young people involved in swimming, soccer, baseball and basketball. It also appeals to kids who don't participate in organized sports. In the past, some public health officials were against weight training for children. They now recommend it for fitness, weight control, lowering cholesterol and normalizing blood sugar levels.
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Definition
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Muscle and bone strength training are activities that work the muscles to the point of fatigue and put force on the bones that promotes their strength and growth. They benefit the body by increasing bone density and muscle mass. Muscle strengthening activities can include playing, like tug-of-war or using playground equipment, lifting weights and exercising on resistance machines.
Workout Venues
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Many advocates of strength-training recommend that children be under expert supervision when they work out. Unfortunately, this expertise is usually found at health clubs, gyms, and community centers where children are often not allowed to use the strength-training equipment. In response to an increasing demand, the number of health clubs and YMCAs offering youth strength training programs has increased by 5 percent over the past five years.
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Beginning a Workout
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Strength training exercises are effective when children warm up and use proper technique. A workout should start with a few minutes of calisthenics or aerobic exercise under the supervision of a qualified trainer. Youth should understand how to pick up weights properly by using their core and leg strength instead of their backs.
Techniques
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Body lifting techniques such as push-ups build up chest and arm muscles, while sit-ups strengthen the abdomen. The leg and buttock muscles are built up by squats, while pull-ups strengthen back and shoulder muscles. Bicep curls engage the shoulder and arm muscles while the neck muscles are relaxed and the back is straight. Some trainers recommend that young people should not try to lift to their maximum potential, but instead lift moderately in three sets of six to 15 times with a minute between each set.
Frequency
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According to the U.S. Department of Health and Human Services (DHHS), youths gain increased health benefits by doing moderate and vigorous activities for one hour or more each day. The workout should include muscle and bone strengthening activities at least three days a week. DHHS says that children also benefit from unstructured activities that involve resistance or lifting and moving their body weight.
Injuries
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The National Strength and Conditioning Association stated in a 2009 position paper that many children and youth injure themselves when they exercise with strength-training equipment at home. The paper blamed the injuries on a lack of supervision, malfunctioning equipment and unsafe methods. Many children get hurt by accidentally dropping their weights on themselves.
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References
Resources
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