The program given must take into consideration individual differences, such as age, current state of health and emotional maturity. Exercises that require no equipment such as squats, push-ups and sit-ups may be used, as can those that use dumbbells, weight machines, elastic bands or stability ball.
There are no specific recommendations for maintaining strength gains in preadolescents and adolescents once they have been achieved. Some research has shown that any gains made in strength, muscle size or power are lost after six weeks if resistance training is discontinued.
Safety should always be a primary concern. Children are inquisitive, full of energy and not always focused on the task at hand, so be sure that your child is well supervised when exercising. A U.S. Consumer Product Safety Commission report estimated that each year about 8,700 children under the age of 5 were injured with exercise equipment. There were an additional 16,500 injuries per year to children ages 5 to 14. Types of equipment identified in these cases included stationary bicycles, treadmills, stair climbers and weight resistance machines. Fractures, amputations and even deaths were reported in about 20 percent of exercise equipment related injuries. Exercise sessions should take place in a hazard-free, well-lit, ventilated environment, with an instructor who has experience with children and strength training.
Exercise can aggravate certain medical conditions in children such as asthma, diabetes or high blood pressure. To be safe, have your child evaluated by a physician before beginning a strength-training program.
Some guidelines from the American Academy of Pediatrics:
Strength training exercise programs appropriate for most children or adolescents should begin with low resistance until proper technique is achieved. When a set of 8 to 15 repetitions can be completed, additional weight, increased in 10 percent increments, can be used.
To improve muscular endurance rather than increase strength, as may be needed in repetitive-motion sports, increasing repetitions instead of increasing resistance may be performed.
Include exercises that work all muscle groups, including the core. Each exercise should be performed through a full range of motion.
For strength gains, workouts need to be at least 20 to 30 minutes in length and two to three times weekly. Additional weight or repetitions should be added as strength improves. Strength training four or more times per week has been shown to provide no additional benefit and may increase risk for overuse injuries.
Lastly, accentuating the positive makes it much more likely that a child will look forward to exercise and make it a lifelong habit. Remember to keep the fun in fitness and let them know that you are proud of their efforts.
>Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send e-mail to marjie@ohtrainer.com. Her Web site is www.ohtrainer.com.
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