Question

A parent has red that for major strength gains, weightlifters should use a resistance that can be lifted for only 3 to 6 repetitions. He knows that strength is important for some of the sports his 9-yr-old son wants to play, so he askes for your advice. What do you tell him?

A 67-yr-old male who has been actively involved in jogging and tennis most of his life has dev eloped arthritis in his left knee. The problem has caused him to reduce his jogging, and his lack of fitness, as he calls it, is affecting his tennis game, which he is determined to continue. He comes to your health club for testing and advice about what he can do to increase and maintain his fitness. How do you address his concerns?

Janice is an active, health y, 32-yr-old woman who is pregnant for the first time. She is in her f irst trimester. Although she has been a runner for years, she has been told by her mother-inlaw that she should give up running while pregnant. Her doctor told her that it is perfectly healthy to continue running. What is your advice?

Answer 1

When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being.

Kids as young as 7 or 8 years old can safely do strength training if they have good balance and control of their body.

But look for someone who is a certified strength-training expert and who has experience working with kids and teens.

your child should be closely supervised and using the right equipment and proper technique.

The best way to learn proper technique is to do the exercises without any weight. When technique is mastered, weight (or resistance, if using exercise bands) can be added, as long as your child can comfortably do the exercise for 8 to 15 repetitions with good form. Kids should not use machines and equipment designed for adults.

Most injuries happen because a child was goofing around and not supervised. Muscle strains are the most common injury associated with strength training.

in general, kids should be able to lift a weight with proper technique at least 8 to 15 times. If they can't lift the weight comfortably at least 8 times, the weight is too heavy. So take care of this.

Some instructions.

1) The instructor should have an approved strength-training certification and experience with kids and strength training.

2)Warm up with at least 5–10 minutes of aerobic activity and dynamic stretching. Cool down with less intense activity and static stretching.

3)Begin with one set of 8–15 repetitions of 6–8 exercises that focus on the major muscle groups of the upper and lower body and core.

4) For best results, do strength exercises for at least 20–30 minutes 2 or 3 days per week. Take at least a day off between sessions.

5) Kids can start with body weight exercises (such as sit-ups and push-ups) and work on technique without using weights. When proper technique is mastered, a relatively light weight can be used with a high number of repetitions (8–15). Increase the weight, number of sets, or types of exercises as strength improves.

Strength training is one part of a total fitness program. Kids and teens should get at least an hour a day of moderate to vigorous physical activity every day, including aerobic (cardio) activity, like running, biking, and playing outside. Also, be sure you child drinks plenty of liquids and eats a healthy diet for better performance and recovery.