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10 myths about strength training

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10 myths about strength training. Developed by Aled Hughes from Speed4Sports.
www.aledhughes.ie

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10 myths about strength training

  1. 1. <ul><li>Speed4Sports </li></ul><ul><li>10 Myths about Strength Training </li></ul><ul><li>www.aledhughes.ie </li></ul><ul><li>2009 </li></ul>Speed4Sports
  2. 2. <ul><li>Many parents and physical education teachers have traditionally shied away from strength training with their children or students. This may be heralded from their teenage years ! However, there is sufficient research to suggest that strength training is a suitable—and safe—option for most youth. There are a number of common myths about youth strength training that continue to cause concern among parents and educators. </li></ul>Speed4Sports
  3. 3. Myth No. 1 <ul><li>“ Training with weights stunts children's growth ” </li></ul><ul><li>Physiological arguments nor research or investigation show that this has not occurred. </li></ul>Speed4Sports
  4. 4. Myth No. 2 <ul><li>“ There is a high risk of injuries from weight training “ </li></ul><ul><li>Research by Risser, Sheffield University, Brian Hamill and Michael Stone have all shown that weight training injuries are significantly fewer per participation hour than in most sports. This research has shown that weight training is very. There may be cause for concern if the activity is performed by children, unsupervised, with poor technique and incorrect training methods. </li></ul>Speed4Sports
  5. 5. Myth No. 3 <ul><li>“ Muscle turns into fat and/or fat turns into muscle “. </li></ul><ul><li>Muscle does not turn into fat or vice versa. Muscle and fat are completely different substances. Muscle is protein and fat is well... fat (adipose tissue). When you quit working out, your muscle atrophies, and gets smaller and flabbier. You use it or lose it. </li></ul><ul><li>It does not turn into fat!! </li></ul>Speed4Sports
  6. 6. Myth No. 4 <ul><li>“ Squats are bad for your knees “ </li></ul><ul><li>You put more stress on your knees running and jogging then you do performing squats. To support that squats are not bad for the knees, a study by Shelburne KB, Pandy MG , found that squats were a safe exercise for even those who have had reconstruction of the ACL. </li></ul>Speed4Sports
  7. 7. Myth No. 5 <ul><li>“ Children performing weight training are at risk from bone damage “. </li></ul><ul><li>A review published by the National Strength and Conditioning Association (USA) in their Journal (Vol. 18.6 December 1996) , does not support this myth. </li></ul>Speed4Sports
  8. 8. Myth No. 6 <ul><li>“ Weight training can give poor flexibility “. </li></ul><ul><li>Studies indicate that weight training generally enhances flexibility. When performing squats, athletes may be unable to squat down, keeping their heels on the ground. This is because they do not normally practice this movement. Consequently the muscles and ligaments are tight and inflexible. Regular exercise will improve the elasticity of the muscles and ligaments and improve flexibility. Weight lifters move their joints through a full range of movements regularly and are very flexible, second only to gymnasts. Losses in flexibility are normally the result of inactivity. </li></ul>Speed4Sports
  9. 9. Myth No. 7 <ul><li>“ Weight-training is unhealthy for children ” </li></ul><ul><li>It may not be as rewarding to cardiovascular changes in the body as aerobic exercise, but a child who exercises is far more healthy than a inactive child. </li></ul>Speed4Sports
  10. 10. Myth No. 8 <ul><li>“ Strength training will stunt the growth of children “. </li></ul><ul><li>Current observations indicate no evidence of a decrease in stature in children who regularly perform resistance exercise in a controlled environment. Furthermore, a growth plate fracture has not been reported in any youth strength training study. If appropriate exercise guidelines are followed, regular participation in weight-bearing physical activities, such as strength exercise, will likely have a favorable influence on bone growth and development during childhood and adolescence. </li></ul>Speed4Sports
  11. 11. Myth No. 9 <ul><li>“ Children can not increase strength because they do not have enough testosterone “. </li></ul><ul><li>Testosterone is not essential for achieving strength gains. This is evidenced by women and elderly individuals who experience impressive strength gains without high levels of testosterone. When training-induced strength gains are compared on a relative or percent basis, improvements in children are comparable to adolescents and adults. </li></ul>Speed4Sports
  12. 12. Myth No. 10 <ul><li>“ Weight training will damage the skeleton “ . </li></ul><ul><li>Research suggests that children can do weight training, but should not perform maximal lifts. Weight training will promote bone growth and strengthen the skeleton.  Research suggests that free weights are superior to machines in this respect. It is claimed that significant strength gains cannot be made before puberty. Children are continually growing and increasing in strength. The fact that a child can do more as it gets older is partly because of strength increases, accommodating a growing skeleton and increased workload. Muscles grow longer more quickly than tendons. This is one factor leading to Osgood Schlatters syndrome. Full range, non ballistic weight training helps to stretch tendons, and may thus protect adolescents from such syndromes.. Young people’s weight lifting or training is safe given the presence of an experienced coach, hand in hand with the principles of broad based physical education. </li></ul>Speed4Sports
  13. 13. <ul><li>The Benefits </li></ul><ul><li>The benefits of youth strength training are similar to those for adults, though the importance of getting an early start cannot be overemphasized—the most important benefit of any youth fitness program is an improved attitude about lifelong activity. Improvements in muscular fitness, bone mineral density, body composition, motor fitness performance and injury resistance should be compelling evidence for all parents, though children will likely focus on things like enhanced sports performance and the social aspects of exercise. In fact, children don’t usually have the ability to comprehend long-term concepts until the ages of 11 to 14, so abstract ideas like healthy bones and disease prevention will do little to motivate them, and may in fact de-motivate some children. Stick with ideas like self-improvement and individual success, and always make sure everyone is having fun. Fun is the number one motivator in almost every aspect of a child’s life. </li></ul>Speed4Sports
  14. 14. <ul><li>Another compelling argument for youth strength-training programs is that significant improvements have been seen in the self-esteem, mental discipline and socialization of children who participate. Think back to your days in P.E. What games did you play? What types of physical attributes and skills were most often rewarded with success? Most likely, you are thinking of team games that featured speed, agility, jumping ability and overall athleticism. And those things should be rewarded! But a glaring omission in that list is muscular strength, and it is often overweight and obese children who will excel in that area. Weight training provides an opportunity to let children who typically struggle with group activities stand out from their classmates and perform well on an individual basis. What a tremendous way to boost self-esteem in the children who need it most. </li></ul>Speed4Sports
  15. 15. <ul><li>Potential Benefits </li></ul><ul><li>Appropriately prescribed and competently supervised youth strength training programs may offer significant health and fitness value to boys and girls. </li></ul><ul><li>In addition to enhancing muscular strength and local muscular endurance, regular participation in a youth strength training program has the potential to positively influence aerobic fitness, body composition, blood lipids, bone mineral density, and motor performance skills (e.g., jumping and sprinting). In addition, strength training may provide a unique opportunity for previously sedentary children and adolescents to participate in physical activity. </li></ul>Speed4Sports
  16. 16. <ul><li>Speed4Sports </li></ul><ul><li>www.aledhughes.ie </li></ul>Speed4Sports

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