Weight Training for Teens
Youth Training Report
Here's a brief overview of the Youth Strength Training lecture given by Wayne L. Westcott, Ph.D.
U.S. childhood obesity is up 50% over the past 30 years, super-obesity up 100%.
After much study, strength training was found to be one of the safest child activities. There is no bone growth plate damage so this is not a concern, however the researchers are certainly concerned about potential anabolic steroid use and accidents and injuries.
Dr. Westcott's main study was composed of 630 students, two groups: ages 8-12 years old and ages 13-16. This was an 8 week program, 2 exercise classes per week, 20 minutes of strength training, 20 minutes of endurance training. 100% of the participants saw measurable gains in strength. 100% of the parents reported noticable changes in the kids' eating habits. I'll skip the details of the other studies and go right to his latest recommendations:
Both youth and teens are recommended to do 100 minutes per week to start. Strength training should consume 20 minutes of each session as a part of an overall fitness program. No maximum lifting, no competitive lifting and the sessions should be somewhat brief. Recommended rep ranges are 1 set per bodypart, 10 reps per set, 3 times per week.
Specifically the training procedures recommended are:
ACSM,
ACE, YMCA:
15 minutes aerobics and stretching
15 minutes circuit strength training
15 minutes cross endurance training
5 minutes cool down and stretching
(1 set per bodypart, 8-12 reps, 2-3 brief exercise sessions per
week)
NSCA:
15 minutes aerobics and stretching
15 minutes circuit strength training
15 minutes aerobics and stretching
(1-3 sets per bodypart, 6-15 repetitions, 2-3 brief exercise sessions
per week)
Physical benefits: more muscle strength, more connective tissue, more bone strenght, less injury risk.
Personal benefits: better body composition, enhanced physical capacity, greater self-confidence and self-esteem, cooperation and leadership opportunies.
Youth and Teen strength training summary: 50-75% greater strength and 2-4 pounds greater lean body weight after 8 weeks.
Laree
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