Right Age For Kids to Start Strength Training

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Do you have children that are currently active in sports or getting ready to join a sport? Do you want them to be at the top of their game? Ever wonder if they should strength train? When is the right age children should start strength training?

According to the National Strength and Conditioning Association (NSCA), strength training can be started with kids as young as 7 or 8 years old, as long as they show some interest, can perform the exercises safely, and follow instructions. Specific exercises should be learned without resistance, such as squats, push-ups, and cleans, until proper technique is mastered.

One of the most important things to remember is that strength training should not be confused with weight lifting, bodybuilding, or power lifting. In these sports, people train with very heavy weights which can put kids and teens at risk for injuring their growing bones, muscles, and joints. Strength training is the practice of using free weight, weight machines, and rubber resistance bands, or body weight to build muscles.

Strength Training can help fortify the ligaments and tendons that support the muscles and bones and improve bone density. It can also help improve endurance, total fitness level, sports performance, and also help prevent injuries and speed up recovery. Now don’t think that the benefits are just for physical health because they go beyond that. Strength training can also help young kids and teens feel better about themselves as they get stronger and also help put your child on a path to lifelong health and fitness.

Now whether you decide to have your child start a strength training regime or not is completely up to you, but if you do keep these guidelines in mind:

1) Seek instruction- Start with a coach / personal trainer who has experience with youth strength training.

2) Warm up and cool down- 5-10 minutes of light aerobic activity helps warm up the muscles and prepares them for more vigorous activity.

3) Keep it light- One set of 12-15 repetitions is usually all it takes.

4) Stress proper technique- Don’t focus on the amount of weight your child lifts, rather stress proper form and technique.

5) Supervise- Don’t let your child go alone! Adult supervision is an important part of youth strength training.

6) Rest between workouts- Rest at least one full day between exercising each specific muscle group.

7) Keep it fun- Help your child vary the routine to prevent boredom.

The Right Shoes for You

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Finding the perfect shoe for your workout can be a real challenge.  What brand do I buy, wide or narrow, what color works best?  These are just a few of the many questions the everyday Joe will be thinking while walking into any shoe store or department to pick out that perfect shoe just for them.  Well lucky for us, there are actual shoe experts out there who are knowledgeable, can get you into the perfect shoe, and can actually educate you about the right kind of shoe.

Now is there really one brand that is better than the other?  Easiest way to answer that is that each brand of shoe can be used for a specific purpose.  There are certain shoes that are made just for running, there are brands that are made for more of a side to side movement, and there are shoes that are made for people who are on their feet constantly all day with no running at all.  Depending on what you are specifically looking for, there is a shoe for you.

With any type of shoe there can be problems that come along with them, just like anything else in life.  Not every shoe is going to last you 5 years, and frankly they shouldn’t last that long.  Tearing, holes, shoes being too tight are usually the main issues when it comes to shoes.  Great thing about most shoe companies is that if there is a problem with your shoe that includes tearing after only a few months or other issues like that, they usually will be more than happy to refund your money or send you another pair, or the store you bought them at will do that as well.

Now what do you have to consider when you are purchasing a pair of shoes?  What purpose will they serve?  How often will they be used?  Any certain brand that you like better than another?  Do you have narrow or wide feet? Do you have problems with your arch in your foot?  How much do you want to spend?  These would be just a few questions that you can answer yourself before you go in to help the process go along more smoothly.

Going out and buying a pair of athletic shoes can be nerve racking, time consuming, and frankly a pain in the buns, but if you can get a general idea of what you are looking for in a shoe it will make the process run more smoothly.  I have listed a couple of websites to help you out.  Now these may or may not be the best for you, but this should at least give you a starting point.  Good luck out there!

http://www.runningshoeswizard.com/best-running-shoes.html
http://ezinearticles.com/?6-Common-Questions-About-Running-Shoes&id=4727886