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Strength training for children and young people
Table of Contents
1. The importance of physical activity for young people
The World Health Organization recommends that people aged 518 do 60 minutes of moderate-intensity activity every day. These beliefs are, of course, incorrect, as indicated by the fact that regular strength training programs for young people are being implemented in recent times due to many health benefits (A.D. Faigenbaum, G. D. Lloyd et al., 2014; G. G. Keep in mind, however, that general guidelines include adequate supervision, planning, and control of proper exercise techniques. Increased exercise contributes to physical activity, maintains body weight at an appropriate level, may lead to better development and may have an effect on physical development, and in the case of young people, there may be an increase in physical activity and mental disorders, as well as an increased sense of physical activity in children and adolescents.2. Benefits of strength training for children and young people
Resistance training whether performed with an external load or with one's own body mass has a positive effect on the musculoskeletal system. Pochettia et al. 2018; P.R. It should be noted that resistance training also positively affects the lipid profile and may lead to an improvement in body composition, thus promoting the treatment of children with obesity (J. Numerous studies also show that such a work model supports the functioning of the cardiovascular system.3. The dangers of strength training for children and young people
Strength-based work is much more likely to prevent injury than to cause it, whereas a long-term, intensive and ill-planned program, along with negligent recovery between individuals, can be a major cause of injury. One study showed that injuries caused by lack of supervision, improper weight progression and high intensity in relation to their strength and adaptability are much more common among young people (M.E. Wall, D. In the early stages of implementing strength training, therefore, it is important to use the services of a trainer or instructor who will assist during the entire training process and pass on the basic knowledge to young people).4. Recommendations for the training of young people
It is therefore recommended that a full training programme based on all types of periodizations be implemented only after reaching 4th grade on the Tanner scale. This information is very important in terms of the safety and health of children and young people. This is a key aspect. If training becomes boring and is performed early, it will soon be discontinued due to the insufficient level of activity of the child. Rippetoe, A. Strength exercised at the age of adolescence or adolescence without developmental hormones should be taken into account in the child's training, and this should be fully understood in the context of the 2013 Baker Training Plan.5. The development of a young athlete
Training time should be reduced to 30 minutes and the intensity of training should be gradually increased to 45 minutes individually and with great care so that the activity is best suited to the individual's abilities. Age 1014 years (maximum up to 16 years) is included in the athlete's training period. At this stage, free-weights (hants, sticks, pulls) may be employed. Training times should be increased gradually, including the volume of work from 1012 to 515 years after the operation. During this period, the greatest increase in weight gain and muscle strength during the following year should be observed.
