Exercise is essential to keep your child healthy and at a healthy weight. According to the Centers for Disease Control and Prevention, the incidence of obesity among children ages 6 to 11 more than doubled in the last 20 years, with the rate rising from 6.5 percent in 1980 to 17 percent by 2006. The obesity rate among adolescents, those ages 12 to 19, more than tripled during that time, from 5 percent to 17.6 percent. Multiple studies have shown that it is safe for young people to use resistance training as part of a healthy workout program. You can follow these resistance training guidelines to design a workout program for your child.
Youth Workout Program Guidelines
Step 1
Provide your child with qualified instruction and supervision. This can be a parent or other family member, a trusted teacher or coach. Children must be supervised at all times during the workout to reduce the risk of injury.
Step 2
Begin each exercise session with a 5- to 10-minute warm up. This can be jogging in place, jumping jacks, jump-ups or similar exercises. Choose ones that increase your child's heart rate.
Step 3
Have your child begin lifting light loads with proper technique. This will help your child's coordination and prevent injury. Make sure all movements are slow and that your child is balanced.
Step 4
Perform eight to 10 exercises that include a variety of upper and lower body exercises. Each exercise should compose one to three sets of three to six repetitions. As you and your child feel comfortable, increase the resistance by 5 percent to 10 percent. Work out two to three days per week. Never have your child perform resistance training on consecutive days.
Step 5
Always have your child cool down with walking or stretching. Make sure your child's breathing has returned to normal.
Step 6
Add variety to each workout session to keep your child interested. For example, include music that she enjoys.
Step 7
Reward your child with positive feedback, encouragement and further support. Do not use food rewards. Instead, reward him with a fun activity that he likes to do.
Tips and Warnings
- Exercise with your child to set a good example. Teach your child the long-term benefits of exercise. Supplement your child's workout with healthy nutrition, proper hydration and adequate sleep.
- Call 911 immediately if you suspect any injury or other medical emergency. Do not push your child to do more than he can handle. Avoid over training.
References
- CDC: Childhood Obesity
- Youth Resistance Training: Updated Position Statement, Journal of Strength and Conditioning Research, 23(S5): S60-S79.; A. Faigenbaum, W. Kraemer, C. Blimkie, I. Jeffreys, L. Micheli, M. Nitka, T. Rowland; (2009)
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