Muscle strengthening is wrongly considered to be harmful for children. Building muscle strength offers many benefits (to both kids and adults).
Body weight and resistance exercise can improve bone mineral density.
A comprehensive routine should include:
- Adult supervision
- Proper warm-up and cool-down
- All muscle groups
- Exercises performed through the full range of motion at each joint
- Medical evaluation of the child before beginning a program
Strength training should be part of a multifaceted approach to exercise and fitness.
RECOMMENDATIONS
Resistance training 2-3 times a week, for 20-30 minutes each time.
6-15 reps, 1-3 sets in each exercise
The weight ranges from 0.5-1.4kl
Age 5-7: only body weight exercises
Age 8-10: Practice in simple techniques
Age 11-13: Light resistance
Age 14-15: Emphasis on technique and increase in training volume
Age 16: Introduction to an adult training program
Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar & Conference Lecturer, Pilates Master Trainer “AthensTrainers® Ultimate Pilates System®”, Member of Pilates Method Alliance (PMA), Member of European Lifestyle Medicine Organization (ELMO), DNAFit® Certified Trainer, General Manager & Owner of AthensTrainers®
