Teenagers and Weight Training
More and more parents wonder if their children can exercise with weights. Usually they are parents who have children aged 13 to 16 years and they try to decide which exercise program is suitable for their children at these ages.
The most common question is that of the relationship of height and weight training during adolescence. The theory that weight training inhibits growth of the height is based on the idea that perhaps the heavy load creates damage to the articular epiphyseal plates resulting in premature ossification and consequently causing problems in height growth.
Studies conducted at Children’s Hospital Medical Center in Boston and Human Performance Research Center in Newcastle showed that weight training does not affect the increase in height between the ages of 13 and 19 years.teenagers and_weight_training_1
Teenagers can follow a program of weight training, provided they take into account the parameters required for safe and proper workout intensity levels.
The age that can a teenager can begin to exercise on a regular basis with weights is after the age of 13 years. For beginners and younger teens is better to use training programs with machines for more safety.
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Teenagers should follow training cycles lasting 16 weeks with intervals of abstinence from training with weights between 2 cycles of training. These intervals depending on their age should have duration of 2 to 4 weeks.
The younger ages must have greater intervals from weight training. During this time of abstinence they can participate in various other sports.
Younger teens can exercise with weights 2 to 3 times a week. Older teenagers can work out 4 times a week, separating muscle groups so that the whole body is exercised in 2 days.
Young persons aged from 13 to 16 years old must use a moderate level of intensity during training and repetitions should range from 10 to 15. The resistance should be increased only when a particular weight, can be performed comfortably 15 reps. At this age it is better to use power machines instead of free weights. The frequency of training should not exceed 3 times a week and the time of weight training should not exceed 30 minutes.
Ages 16 to 19 years can use more resistance during training and repetitions can range from 6 to 12. In this age the resistance can be derived from both the machines and free weights. The frequency of training can range from 3 to 4 times a week and the time of training with weights may be up to 45 minutes.teenagers_and_weight_training_2
Special attention should be paid to preserving the flexibility with stretching exercises. Also it important to note that the need for supervision throughout the training by a knowledgeable trainer, so, exercises with weights are performed correctly and with safely. In addition supervision is necessary to maintain the proper intensity during training, as most teenagers are tend to use more and more resistance during training.
source : Strength Training for Teenagers