Anaerobic Weight Training in Children

Many children struggle to add muscle to their frames, since their bodies are growing in multiple ways at once. Although it was once thought that anaerobic, or weight, training could do long-term damage to a child, it is completely safe under the right circumstances. Make sure that your child is mentally and physically ready and provide adequate supervision before allowing her to participate in anaerobic weight training to avoid potential problems.

  1. Finding the Right Equipment

    • The safety of the child is vital, so make sure that you have the right equipment. Most equipment found in gyms is made for adults and, therefore, is too large for children. Weight machines, in particular, are too long for kids to use safely. They also come with large plates that are too large for the majority of children. Dr. Paul R. Stricker, from the American Academy of Pediatrics, states that free weights are the best choice for children because they come in a variety of sizes and make it easy to replicate nearly any movement that an exercise requires.

    The Age to Start

    • The age of your child is important to consider, since kids that are under the age of 7 should not weight-train at all. For years, parents were encouraged to avoid anaerobic training with their children altogether. This has changed recently, however, as well-developed and mature children can start lifting weights. Once the child has the balance and coordination to handle weights, he can strength-train safely in a supervised environment. If the child is not mature enough, make him wait. If he follows instructions and is developing properly, he can begin training. Body weight resistance exercises like push ups and pull ups provide a solid starting point because they provide the child with more control over the weight.

    Benefits

    • Once a child starts strength training, she could see an increase in endurance and strength, improved concentration and reduced body fat. These benefits are particularly noticeable when combined with an aerobic exercise program, like running or bike riding. Strength-training can also prevent short-term injuries to the body's tendons and bones by strengthening the muscles that protect them. Over the course of the child's lifetime, continuous strength training can also prevent medical conditions like osteoporosis and high cholesterol.

    Risk Factors

    • Starting anaerobic at a young age does come with risk factors, such as damaging the body's joints and tendons by exercising too strenuously. Since the child's body is still developing, workout out too hard can do permanent damage. Children can also be seriously hurt by trying to lift too much weight before they are ready. Kids should never have access to gym equipment without the proper supervision because it could lead to serious injury. Stricker notes that bone fractures, herniated disks, muscle tears and growth plate damage can occur if the child is not properly supervised by an adult.

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