Body Building Guru

Strength Training For Kids: Training the young athlete

Strength training is the practice of using free weights, weight machines, and rubber resistance bands to build muscles. By the application of resistance, the muscles work extra hard in order to move. This automatically causes them to become stronger and more efficient. Strength training helps strengthen the muscles, tendons and ligaments, increases bone density, improves endurance, boosts the body’s capability to resist injury and promotes the overall health of the body. Strength Training for Kids should not be mistaken for weight lifting, bodybuilding or power lifting. It is a carefully structured program comprising of various exercises to increase muscle strength and endurance. Strength training for children does not focus on lifting the heaviest weight possible, but lays emphasis on lifting lighter weights, controlled movement and the application of proper technique and safety.

Strength training for kids: a healthy habit
Children can develop muscle strength by using free weights, weight machines, resistance bands and their own body weight. There are various benefits of enrolling your child in a good strength training program. With good technique and right amount of resistance it increases the body’s susceptibility to injuries, improves muscular strength and endurance.

The various uses of strength include:
•    Increases the child’s muscle strength, muscle mass and endurance.
•    It protects the muscles and joints from injuries.
•    It augments performance in particular sports.
•    It develops stronger bones.
•    It increases the body’s metabolism.
•    It leads to better lungs and heart function.
•    It lowers blood cholesterol level.
•    It makes the child self disciplined.
•    It improves concentration.
•    It improves self esteem, confidence and the feel good factor.

Strength training also benefits those kids with a focused interest in a specific sport or activity such as skating, dancing, pole jumping, football, baseball, gymnastics, hockey, swimming, etc.

Important guidelines for Strength Training For Kids:
The application of the right technique is of utmost importance in strength training. Therefore, it is essential to send your child for any training classes only when he / she is mature enough to understand and accept directions.

The right technique: Application of the right technique is the most important factor in most strength exercises. It leads to the performance of smooth, controlled movements, less resistance and several repetitions.
Customized program: It is a great idea to enroll your child in a tailor made program depending on his age, size, sports and interest. It is better to go in for a customized program in order to avail maximum benefits.

Instructions: It is important to demonstrate the various exercises in front of the child and assist in performing them. If you plan on enrolling your child in a class, you need to make sure that there is at least one trainer for every ten students. It is also necessary to have a spotter or supervisor to keep a watch during strength training. Application of the wrong form can result in injury.

Warm up:  It is essential for children to warm up before any exercises. This can be done by jogging, skipping, treadmill exercises, aerobics, etc. It helps transfer oxygen to various parts of the body. This should be followed by a proper stretching routine for five to seven minutes. This increases the body temperature and pulse rate and prevents injuries.

Rest periods: There should be a rest period of at least 1 day between strength training sessions. 2 to 3 sessions per week for 1 hour are sufficient for children.

Monitor the progress:  you can teach your child how to maintain an exercise chart or journal. This will be helpful in tracking the child’s progress from time to time. It also determines the pace of training, achievements and goals.

Stretching Routine for increased flexibility

Stretching increases the body’s flexibility, blood circulation and balance. It plays a vital role in reducing the risk of injury while working various muscle groups. Stretching routine is a significant part of various training sessions such as strength training, bodybuilding, weightlifting, endurance etc. It is usually performed after a mild warm up routine and during cooling down sessions. Stretching leads to the development of good training habits in individuals and athletes. It is important for you to develop a consistent routine for stretching exercises and stick to it rigidly. The order of stretching in any exercise is not very important but emphasis must be laid on performing the same stretches in the same order.

Stretches are the easiest form of exercise and can be performed anytime and anywhere. They are also the most effective part of any workout regime and are less likely to cause injury when performed correctly. The muscles need to be properly warmed up prior to conducting any stretching exercises. A rise in core body temperature increases the malleability of the muscles, tendons and ligaments. 5 to 7 minutes of moderate exercise are sufficient to raise the body temperature.

Benefits of a stretching routine:
•    Stretching prevents muscle pains, cramping and aches.
•    When done properly, it reduces the risk of injury during strenuous exercise sessions.
•    It reduces muscle soreness and fatigue.
•    It elongates the various muscles of the body and improves the overall form.
•    It relaxes the body and mind.
•    It decreases the levels of stress and fatigue.

Exercise and stretching:
Before performing any rigorous workouts it is advisable for you to conduct a mild warm up routine comprising of running, walking, jogging, treadmill exercises, etc. This must be followed by a regular stretching routine in order to get the blood flowing to all the parts of the body, reduces the risk of injury and prevents muscular tension. Stretching exercises prepare the body for heavier workouts such as weightlifting, strength training, resistance training, etc. It increases the flexibility of the muscles and enables you to apply maximum range of motion to the joints. This makes it easier for you to perform heavy workouts, increases the intensity of your exercise sessions and improves your overall performance. Flexibility training is an essential part of various sport regimes such as gymnastics, aerobics, fitness ball exercises, general fitness, weightlifting, bodybuilding, pole jumping,
high jumps etc.

Before performing any stretching exercises it is important for you to take guidance from a certified instructor in order to gain maximum benefits from your flexibility program. Most stretching exercises require the application of the right techniques and if performed incorrectly can even lead to an injury or aggravate an existing problem. A number of stretching exercises help cure joint pain, lower back pain, muscle pain etc. if done by using the proper form. But if you have a history of chronic pain, it is better to take expert advice and select the exercises accordingly.

Tips for performing stretching exercises safely:
•    All warm up routines must consist of pulse raising activities accompanied by flexibility and stretching exercises.
•    The muscles must be stretched only after a warm up has been conducted.
•    Never stretch beyond a point where you feel pain or discomfort.
•    Avoid bouncing during a stretch. This may result in an injury.
•    Stretches are static in nature and must be held for 30 to 60 seconds.
•    Do not hold your breath during a stretch.
•    Stretching exercises must be performed before and after all exercise regimes.

Stretching elongates the muscles, thereby reducing muscular tension and relaxing the body. It is meant to be a pleasurable activity and must be done regularly in order to gain maximum benefits. A stretching routine must be part of your daily schedule in order to reduce the risk of injury and promote the overall wellbeing of the body. However, it is essential for you to consult a registered medical practitioner in order to determine which exercises are likely to benefit you most. If you are suffering from any injury or chronic back pain, you must not perform some of the stretching exercises as they may increase your suffering.