47 0 kids strength training program 0 13 6. When it comes to exercise, the aerobic kind steals all the glory.
All of the fun ways to sweat can help you get the government-recommended 150 minutes of aerobic activity each week, like swimming, volleyball, brisk walking—anything that speeds up your blood flow and breath. Less appealing is the other, more neglected kind: strength-training. Women, especially, tend to shy away from it. But they neglect it at their own peril. It also protects bones by increasing their density, an important perk for aging women. But more recent evidence shows that it also reduces BMI, which improves how the body uses insulin.
A bigger muscle also means that glucose can get around the body better. The researchers wanted to see if the lesser-known benefits of strength training, like these, actually influence a person’s risk of type-2 diabetes and cardiovascular disease. TIME Health Newsletter Get the latest health and science news, plus: burning questions and expert tips. Using data from the Women’s Health Study, they followed nearly 36,000 older women who ranged in age from 47-98. The researchers tracked which of the women got cardiovascular disease—including events like heart attack and stroke—and type-2 diabetes.
Whether a woman did these muscle-strengthening exercises or not predicted much about her health. Strength training was also linked to a woman’s risk for the two conditions. Not surprisingly, adding in aerobic exercise helped drive both risks down even more. More research is needed to determine the optimum amount of strength training for women and men to reduce their risks.
But the study suggests that both kinds of exercise impart unique benefits—and that strength training has some serious scientific weight to it. TIME may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Structure a proper strength and conditioning program for kids ages 12-13 with this guide from STACK Expert Doug Fioranelli. Young athletes usually have the attention span and maturity to start training around age 12 or 13.
Let’s take a look at how best to structure a proper strength and conditioning program for kids in that age group. Do a Health History and Assessment Don’t assume that because an athlete is young, he or she has no physical issues. Mild injuries, imbalances, and even pain show up in even the youngest athletes. The sooner these issues are found, the sooner you can address and correct them. I like to keep the assessment simple and candid so the new trainee doesn’t feel nervous or overwhelmed. I also like to talk to the parents to get them involved, asking many of the same questions to see whether the answers match up. I can then draw conclusions about how to proceed with young athlete’s initial training program.
Emphasize the importance of a proper warm-up and stretching for recovery Let’s face it: most young athletes rarely warm up or cool down properly, primarily because coaches don’t emphasize it. You can get away with ignoring a necessity until the point when you show signs of its absence. In the athletic world, immobility and tightness can lead to pain, imbalances and injury. I always have my athletes warm up with a general foam rolling series followed by a mobility serjes. These prime the body for the training ahead while enhancing flexibility, mobility and recovery. After training, I have them run through a simple static stretching series to calm their muscles and nervous system. This helps ensure flexibility gains and aids in recovery so they are ready for their next session.