Issue link: http://www.wacmagazine.com/i/117128
Getting Fit L U K E R U TA N Lyle Hews, WAC Personal Trainer Resistance training offers teens many advantages and can set the stage for a lifetime of fitness. Resistance training for youth Starting right can begin a life of fitness for youngsters C hildhood obesity has become an epidemic. The Center for Disease Control and Prevention reports that in 2010 more than one third of children and adolescents were obese or overweight in the U.S. It���s important now more than ever to make sure children stay physically active and healthy. The National Academy of Sports Medicine recommends children and adolescents engage in aerobic, musclestrengthening, and bone-strengthening activities daily to improve health and reduce their risk of developing chronic disease. A great way to do that���and to reduce childhood obesity rates���is to get children involved in a resistancetraining program. Don���t confuse resistance training with weight lifting, power lifting, or bodybuilding. Participants in those activities aim to increase how much weight they can lift and to build bigger muscles. The goal of resistance training, on the other hand, is to instigate neural adaptations that will improve strength, coordination, motor skills, body composition, bone density, and muscle endurance���and provide many other benefits. Resistance training is often conducted with machines and free-weights. Youth, however, benefit more from functional body-weight exercises as well as exercises with simple fitness tools, such as resistance bands and medicine balls. 22 | Washington Athletic Club Magazine | APRIL 2013 A resistance-training program for kids should be structured with one to two sets of eight to 10 exercises (with eight to 12 repetitions per exercise). If muscle endurance is the desired result then more repetitions can be done, without exceeding 20. An important key to resistance training for youth is that the weight remains fairly light. Also, children must be assessed for any movement or postural deficiencies before starting the program. After they begin the program they can progress to more advanced training, depending on their maturation, postural control, flexibility, and stability. The most important aspect of resistance training for children is safety. Proper technique and form are vital. The Mayo Clinic recommends strength training for children who want to feel good and begin lifelong healthy habits. To ensure training is done properly, supervision from an educated adult, such as a personal trainer or strength and conditioning coach, is recommended. Resistance training has proven to have numerous benefits for children and introduces fitness habits that can last a lifetime. ���Lyle Hews is a WAC personal trainer. He can be reached at lhews@wac.net. He will be coaching the kids triathlon series this spring.