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Chin up, kid

PHOTO: M. PERIASAMY

THE RIGHT WAY Strength training such as basketball should be supervised

Many parents are worried that children can get easily injured by strength training. However, research shows that young athletes participating in resistance training do not appear to be at any greater risk of injury than young athletes who have not undergone such training. In fact, strength training is an excellent preparation for children who want to participate in sports: training decreases the risk of sport-related injuries.

One of the main benefits that children and adolescents experience from strength training is increased strength. While some muscle hypertrophy is possible, increase in muscle size is not the main factor influencing these strength gains. Because children have not reached puberty, their androgen levels are low. Therefore, these strength gains are attributed to neuro-muscular learning. Muscles are controlled by activating motor units; these motor units each control a certain number of muscle fibres. Movements such as blinking or writing with your hand require the activation of a small number of motor units. On the other hand, performing squats requires a large number of motor units to be activated. Strength training “teaches” the nervous system to activate motor units that will fire during a given muscle contraction. The ability to activate more motor units leads to greater strength.

Other benefits — apart from muscle strength — include increased bone-mineral density, increased cardio respiratory fitness, improved blood-lipid profile, improved body composition (muscle versus fat), lowered blood pressure (if hypertensive), increased resistance to injury, increased psycho-social well-being, improved attitude towards lifetime physical activity.

The benefit that stands out is improved body composition. Childhood obesity is a growing problem. Because strength training is not as taxing on the respiratory system as aerobic exercise, overweight children are more easily able to participate.

When can children begin weight training? Children as young as six can start strength training programmes as long as they are mature enough to accept and follow directions. Just like in any other type of activity (jogging, basketball, or any other sport or form of exercise), injuries can occur. That is why it is vital that children participating in a strength training programme be supervised at all times. It is also important that before a child begins strength training, they should be screened by their doctor.

Children should not be expected to perform at the same intensity or volume as an adult. Children should not attempt maximal lifts (one repetition max). Proper form and execution of all exercises is far more important than the amount of weight lifted.

It is recommended that during the initial stage of learning, children should perform the exercises with no resistance.

Two to three days of training will provide plenty of benefits. Each session should begin with a warm up, preferably cardiovascular. Next have the child perform one exercise for each main muscle group using the 12-15 rep range. The weight session should be followed by a cool-down and stretching.

Exercises using only body weight can also be used. These exercises include: dips, pull ups, chin ups, push ups, squats, lunges and crunches. This may be the best place to start. The most important thing is that the child should have fun; training should be enjoyable, not forced.

(The writer is a CSCS (NSCA), C.H.E.K and expert trainer)

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