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Strong Kids Healthy Kids
It was very common for teachers and parents to avoid recommending strength training for children. The reason for this concern was that there were no researches, which confirmed the effectiveness of strength training on young man’s development as well as there were none that denied it, saying that exercises are harmful for children and youth. Recently, more and more researches in the USA supported the thesis that strength training is appropriate and safe for majority of youngsters.
These studies refute several myths, which concerns the parents and teachers. The two most common misunderstandings is the stop of growth process of a child and second is the statement that children below the age of 12 should not start any exercises with weights. In the USA, the country which is the cradle of physical exercises being introduced into human’s life, every important medical and fitness organizations advise young people to perform strength training as long as they perform the exercises correctly and under the watchful eye their parent or PE teacher. As far as the age is concerned, there is an agreement that children at age 7 or 8 may start doing exercises with extra load as long as they are able to follow the instructions of their teacher or parent, in order to perform the exercise correctly.
The benefits of strength training for children and youth
The benefits of strength training for children and youth are similar to those for adult persons. The invaluable factor here is the beginning of training at young age. The most important benefit from any training program for children and youth is its influence on the whole human’s life. The benefits from exercises for a child and adult are very similar. However, the sooner a person starts, the more valuable effect on his life. Check out this link "Why is it worth to train" for the description of the benefits from strength training.
The general benefits are:
- increased heart competence,
- increased breathing efficiency,
- enhanced vascular system,
- increased muscle strength and durability,
- increased bone density,
- increased joint flexibility,
- reduced risk of long-term illness,
- extends the life span and improves the quality of life in mature years,
- improved appearance of body posture and muscles,
- fat content is reduced and the skin appearance is improved because more oxygen is transferred to the tissues.
Strength training prepares for other sports disciplines
Beside the listed benefits of strength training with additional weights suitable for a young man, these exercises also provide a better preparation for other sports disciplines and increase the resistance for injuries.
Also, a very valuable fact is the highly positive influence of strength training on the maintenance of proper body weight. Frederick Hahn, the author of the book "Strong kids, healthy kids", writes that we should focus on strength training and eating healthy food. Frederick Hahn believes exercises with additional weight connected with a low carbohydrate diet are the best way to fight obesity of children and youth.
Strength training is the kind of "concentrate" of physical exercises
Instead of low intensity aerobic exercises, which dominate in most of school programs, the strength training should be introduced. And it should be performed not only during the PE classes but also during extracurricural activities and at home. Strength training exercises are the kind of "concentrate" of physical exercises. A strength training provides better benefits in a shorter period of time. Even 30 minutes of such a training, once a week, builds muscle mass and speeds up the metabolism of children and youth. Any physical activity in a form of games or sports disciplines is not sufficient to protect the children from obesity.
Click the button "SLIMMING" to view information about maintaining the proper body weight by performing strength exercises.
The social aspect of strength exercises
The social aspect of strength exercises performed by children and youth is also very important. The benefits from strength training in other sports disciplines or in the maintenance of proper body weight change the self-perception of the child. A young person who has achievements in school competitions, who has no problems with obesity is perceived differently by his schoolmates and likewise by himself.
Of course, the most important part in the organization of PE classes, where children will perform strength exercises is to make the time valuable and attractive for them. Especially children aged 7- 8 require a special form of these lessons. For them, the organization of the training should look like fun with elements which improve their speed, dexterity and agility. Children who are in first classes of primary school have difficulties with focusing their minds on performed exercises and this is why their training sessions should be short.
Teacher’s invention for Physical Education classes
The teacher’s invention for Physical Education classes or the invention of a parent for his child’s activities at their home gym should keep the training session interesting and valuable. Also, it is very important to praise the students because it strengthens their motivation. It is essential to encourage children who have problems with obesity to exercise and help them to increase their self-esteem because they need it very much. The children with obesity can never be neglected. The attitude of the teacher or parent who leads the strength training activities is very important in the child’s introduction to exercises. During the very first lesson, it is essential to present the procedures that apply to exercises to keep them safe and as much effective as possible. The youth should become familiar with strength exercises, their beneficial effects, how and with what weights they should be performed. It happens, especially among young boys, to show off and perform an exercise with excessive load. This may lead to injury and should be prevented by signaling the children of such a threat.
Teacher or parent who leads the exercise session has to be sure that the training is balanced and implements every muscle group.
Safety during Physical Education classes
The strength training sessions have to be safe, attractive and valuable so that children and youth would love physical activities.
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