The main bully edition T-nation.com TC Luoma in his trademark style (and with science at the ready, of course) about the important things: whether it is possible for children to train with weights? At what age to start?
If you love with all my heart, "iron", then usually try to draw close to him - first favorite Spouses, partners, and then emerging from some children, knowing how it's good for their bodies and shower. Downloading a huge bag of fancy sports shmotochki banks with additives and a canister of water, you burst into the nursery, leg kick the bowl with chips, fist smash the gadget screen and gently grab the chubby child's ear, to bring in Hall.
But for some reason, not all fitness parents are so determined. Some inhibit in doubt. Does the child will drop the dumbbell on the leg? Is it possible to take up the post as a minor? Do not hurt the "iron" growth, because of what the love child will be forced to rest of their lives climbing in the cupboard for the "Nutella" the pyramid of the stools?
Do not waste your time. If the child is big enough to hear and understand the words of the coach, do not worry about anything. "Iron" does not prevent him grow and will bring a lot of good (and safer for many popular sports).
"Are you going to raise the bar - do not grow up"
Where did the myth come from that due to the strength training during childhood people remain dwarf? Far from sport inhabitants, switching channels and accidentally bumping into competitions in weightlifting or bodybuilding contests, discover that the champions are rarely high. That is, they think, how harmful "iron" prevents a person to grow.
Then, non-sports doctors compose "demonstrative" (and false) explanation siloviks short stature due to the fact that the lifting bar damage in childhood epiphyseal (cartilage) of the plate (link to the article on Wikipedia epiphyseal plate) - growth area, located at the ends of long bones. In netreniruemogo child's bones are lengthened due to these areas, and then, when organic growth comes to an end, cartilage is replaced by bone. And poor kids, which parents are stupid too early shouldered post allegedly remain short.
But this theory is wrong (2): if the exercises with weights and retarded growth of bones in the joints of loaded, the other - infallible - part of the body would continue to grow, and eventually to develop noticeable deformation, like the characters in Tim's films Burton. A weightlifters - for any growth - often have excellent and entirely proportionate figures.
Commoners confuse cause and effect. With the same success we can say that basketball players grow strong due throws the ball in the basket. This is not a small increase due to the boom, and boom - due to low growth. There are, of course, exceptions, but generally high kids go to basketball, volleyball, and low - in weightlifting. Just because the constitution gives the advantage of a particular sport.
There is also a psychological component - some complex because of small stature and want to increase the self-esteem of outstanding strength and muscle mass.
As for the damage to the epiphyseal plate, then it could happen, but the probability is very low. Only if your young scion see enough competition "The strongest man in the world", decides that bodipozitivnaya sister resembles stone Atlas, and try to pick it up on the kitchen table.
Simply put, crazy overload can damage the health and reasonable, regular weight training - no.
The vast majority of the surveyed 500 experts in the field of sports medicine (a source) Disagreed with the statement that "strength training should be avoided until the closing of bone growth zones" (approx. Zozhnika - which normally occurs by the age of 25-30).
"Well, at least not to drop a piece of iron on his head"
Injured in the gym, of course, it is possible - if the young athlete too in a hurry to the record or just do not know how to use a shell (for which in any case meets the supervising professional fitness). But this is not the reason to recommend strength training for children to defer to the physical maturation (~ 16 years), as advised by the American Academy of Pediatrics in 1990.
So-zhelezofoby parents take their children to the "safe" sports. Although the statistics bar does not hurt as much as their favorite football (abrasions, bruises, blows to the head), the US Football (bruises, fractures, strikes on the head) and basketball (expansion, lesions of the anterior cruciate ligament, strikes against head).
The frequency of injuries in figures (1) of the train with weights of children: 0,035 for 100 hours of classes, in young powerlifters - seeking to lift heavy weights in competitive movements - 0.29 to 100 hours (almost 10 times), but in rugby - up to 0,800 by 100 hours (injuries - about 25 times more frequently than in traditional power).
Again, to summarize: It can cripple and "hardware", but the risk - with a normal coach - is minimal.
The use of "iron" for children
And what good can give a young person the right weight training?
According to researchers (3, 4), so that:
- strength development (hypertrophy is not particularly expect to puberty)
- a decrease in body fat (less pronounced than beskonfetnoy diet)
- increased self-esteem,
- accelerating neurogenesis and development of the central nervous system,
- increase in the rate of force development, which positively transferred to different sports,
- strengthening the bones and tendons, which is also useful in different sports (and life outside the hall).
In short, weight training contribute to the development of the child and improving health in the rest of his life.
At what age can begin
The guys from the American Academy of Pediatrics now revised and softened the requirements (4): "to strength training it is not necessary to start earlier 7-8 years, since at this age the child has developed enough coordination skills. " And if we remember that the power to apply not only to heavy lifting, but also exercises with its own weight, with rubber expander, etc., then you can start a little earlier and.
Academy of Pediatrics, WHO and the Australian Government have gone even further - the kids from 5 to 18 is recommended for at least 3 a week to do the exercises for muscle development and strengthening of bones.
young "pitching" Course
Children programm workout should not be very different from your own.
- include exercises for all muscle groups,
- not to touch with the training volume / intensity
- it is better not to start with the bar, and preparatory exercises (with their weight, rubber expanders, etc.), and, laying their power base, gradually move to free weights,
- more complex exercises to perform at the beginning of training, when the nervous system is not tired,
- use any suitable type of progression.
As already mentioned, if you start very early (before age 7), do not charge directly on the child's post; first - simple exercises without weights (squats, push-ups, lunges, pull-ups or simply visy on the bar, etc.). Add rubber expanders, medboly, sandbags, sleds and stuff. Then climb on simulators, but then try to exercise with free weights (squats Cups, traction sumo with a dumbbell, bench presses, and even a great base lifting on a biceps).
Only do not get carried away in the early years zhimami (and other rises) weights over your head. Start with exercises for the rotator cuff, preparing it for future records. When you grow up, and the shoulder belt will get stronger, work and in the press.
And last but not least - do not rush, making children more likely to justify your expectations. Their progress depends on a number of individual factors: the concentration and determination of the child (and the necessary motivation), experience and prudence of parents / coaches. Most importantly - do not push, but to give love to the strength training to grow from within.
Research / sources:
1. Allison M. Myers, Nicholas W. Beam, and Joseph D. Fakhoury. Resistance training for children and adolescents. Transl Pediatr. 2017 Jul; 6(3): 137–143.
2. Michael T. Milone, BA, Joseph Bernstein, MD, MS, Kevin B. Freedman, MD, MSCE & Fotios Tjoumakaris, MD, "There is No Need to Avoid Resistance Training (Weight Lifting) until Physeal Closure," The Physician and Sports Medicine, 13 Mar., 2015.
3. Smith, Jordan, "Health Check: Should Children and Adolescents Lift Weights?" The Conversation, February 28, 2016.
4. Allison M. Myers, Nicholas W. Beam, Joseph D. Fakhoury, "Resistance training for children and adolescents," Translational Pediatrics, Vol. 6, No. 3, July, 2017.
A source: t-nation.com
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