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Building Blocks

American Fitness, Sept, 2000 by Cheryl Waddell-Bilodeau

Strength training among children provides e variety of short-term and long-term benefits.

Nine-year-old Leah Buccheri's explanation as to why strength training is a good idea says it best: "It makes me healthy." Buccheri also seems to enjoy the fact that she can now defend herself when her cousin starts picking on her. Buccheri's healthy outlook comes in part from her mentors, Avery D. Faigenbaum, Ed.D., CSCS, Rita LaRosa-Loud, B.S. (Human Performance and Fitness), and Cindy Long, Aerobics and Fitness Director of the South Shore YMCA in Quincy, Massachusetts. Faigenbaum, LaRosa-Loud and Long have been breaking ground with their "Kids Workout" program at the Quincy YMCA. These twice-a-week classes for kids ages 6 through 12 emphasize the positive aspects of strength training. "We don't tolerate negativity," says LaRosa-Loud, with a big smile.

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The term "strength training" has become more popular than the traditional "weightlifting" or "bodybuilding" because strength training is an activity designed to increase fitness levels and can be practiced by nearly anyone. The other two specialties suggest a desire to achieve maximums in either strength or muscle mass, and are often associated with people who plan to enter competitions. Simply put, strength training adds resistance to the body's natural movements to make them more difficult, thereby building stronger muscles.

All types of physical activity have benefits, including risk reduction for developing heart disease, diabetes, colon cancer and high blood pressure. Exercise also helps promote psychological well-being and improves sleep. Add to that the benefits more unique to strength training:

* Increased strength and endurance for muscles, tendons, ligaments and bones

* Increased flexibility

* Improved posture

* Increased metabolism

* Enhanced motor skills

Numerous studies have shown these benefits also extend to children. In fact, strength training can even help children achieve non-physical benefits like being able to set and work toward goals, developing an understanding and respect for rules, overcoming failure and developing good work patterns and attitudes. At Lift for Life Gym in St. Louis, Missouri, 92 of children participating in strength training programs graduate from high school, as opposed to 67 percent of nonparticipants citywide.

Faigenbaum takes it one step further, suggesting that successful strength training can build self-esteem. "The psychological effects are huge," he says. Faigenbaum sees kids developing better social skills, and parents report their kids act up less frequently, have more respect for others and work harder in school.

Many of the ailments that plague adults, such as diabetes, high blood pressure and obesity, have their roots in early childhood. By starting a strength training program early, many of these maladies can be avoided. "The new buzzword in physical fitness is `lifetime fitness,'" says Faigenbaum. This means beginning a fitness program early and making it a habit for life. Strength training should be one piece of the total fitness package, which should also include aerobic exercise, stretching and a well-balanced diet.

The only requirement to beginning a strength training program is that the child have the emotional maturity to accept and follow directions. Children as young as ages 6 or 7 have benefited from strength training, and even younger kids could do milder exercises like sit-ups and push-ups. As a guideline, children who are able to play an organized sport, such as Little League, are ready to begin a strength training program.

Experts also say that, prior to puberty, females have the same potential for strength development as males of comparable size. When boys begin to outgrow girls in weight and height, they will develop greater muscle mass and, therefore, will be able to lift heavier weights. If beginning a program in preadolescence, there is no need for boys and girls to train differently. As they age, proper adjustments should be made to weight intensity.

It is very important that all children receive proper instruction on exercise technique (form) and training procedures (warm-up and cool-down, for example). See sidebar for more information.

General Guidelines for Strength Training

* Stay well-hydrated.

* Get plenty of rest.

* Eat well.

* Stretch as often as possible (ideally before, during and after workouts).

* Use a spotter for heavier-weight exercises like bench presses and squats.

* Give muscles at least two days to recover.

Equipment

Although strength training machines are available in smaller sizes for children, most traditional weights and machines can be adapted to fit a child's smaller frame. The most basic decision to make about equipment is whether to use free weights or machines. The decision may depend on personal preferences or on the availability of equipment in the home or local gym.

Free weights are often cheaper and more adaptable to smaller body types, but movements are less controlled, so strict emphasis must be placed on proper form. Machines tend to be more expensive and less adaptable to size (unless child-size machines are used), but they offer more controlled movements. In addition to free weights or machines, you will need a bench (if working with free weights) and good athletic shoes with traction. A weight belt and gloves are also recommended.

Building Blocks

American Fitness, Sept, 2000 by Cheryl Waddell-Bilodeau

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