ACE Recommends Strength Training as a Safe and Effective Way to Help Address Youth Inactivity and Obesity
Research has clearly and consistently shown that supervised strength training is an extremely safe and beneficial form of physical activity for young people. There has not been a single reported serious injury in all of the prospective studies published on youth strength training. Youngsters who start strength training at an early age tend to have better attitudes toward fitness including improved self-esteem, mental discipline and socialization skills.
“Although aerobic exercise and eating sensibly are routinely recommended for young children, strength training can also bring benefits of improved musculoskeletal fitness, body composition and injury resistance,” said Dr. Cedric Bryant, ACE chief exercise physiologist. “With regard to strength training, it is imperative that children participate in programs that are designed and supervised by competent health and fitness professionals.”
ACE suggests the following tips when a child begins a strength training routine:
- Children should begin with two, non-consecutive weight training sessions per week and perform eight to 12 strength exercises that work all of the major muscle groups
- Using controlled movement speed, children should lift enough weight for 10-15 repetitions per set
- Children should increase their weight load by five to 10 percent whenever 15 repetitions can be done easily
- Try working with medicine balls and resistance bands in addition to weight machines or weights to add variety to the child’s workout
ACE’s new book Youth Strength Training, written by two internationally-recognized experts in youth strength training (Avery D. Faigenbaum, Ed.D. and Wayne L. Westcott, Ph.D.), is now available. Visit www.acefitness.org for more information or to order. The article “Strength Training for 21st Century Kids,” with excerpts from Youth Strength Training, was printed in the December 2004/January 2005 edition of ACE Certified News.
The American Council on Exercise (ACE), America’s Authority on Fitness, is a non-profit organization dedicated to promoting the benefits of physical activity and protecting consumers against unsafe and ineffective fitness products and instruction. As the nation’s “workout watchdog,” ACE sponsors university-based exercise science research and testing that targets fitness products and trends. ACE sets standards for fitness professionals and is the world’s largest non-profit fitness certifying organization. For more information on ACE and its programs, call (800) 825-3636 or log onto the ACE Web site at www.acefitness.org.
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