I was pretty shocked the other day when I heard on the news that young adults ages 21 through 39 had increased their risk of having a heart attack by 21% over the past couple of years. The experts attributed this to lack of activityeg., no exercise; as well as poor diet, including eating too much salt, sugar, and fat, and consuming way too much fast food. Also, there was an increase in smoking. Yes, an increase. Believe it or not, smoking is way up in this age group, even with all those government warnings. (Aren't people listening?)
Well, it gives me great pride to say that in the past couple of months, I've actually seen an increase in the number of young adults who have taken up weight training and cardio exercise at my fitness club. These kids, ages 13-17, are bucking the trend. They have parents who actually work out with them. It does my heart good to see family units still getting along and participating in an activity that benefits both parents and their children.
I can remember when I was a kid, many, many moons ago, that weight training for children and teenagers was frowned upon. Sports trainers, coaches, and even parents thought that if you started lifting weights during your pre-teen and teen yearsget thisyou would stunt your growth. Many of you reading this column were probably told this also. I remember that my parents, and especially my mother, wouldn't allow me to own a set of barbells until I was at least 18 years old. I really wanted a set before that, but she was a believer in the myth that it could hinder my development.
Looking back to when I was younger, I remember seeing those ads featuring the great Charles Atlas, the World's most perfectly built man at the time. He used to have a cartoon ad in the sports magazines showing a "98 pound weakling" on the beach getting sand kicked in his face by a big, overly muscled bully. But the second panel of the ad showed that, after a while, the 98 pound weakling transformed himself by weight training into the muscle boy envy of everyone on the beach.
Now, what impressionable 16 year old wouldn't want to be in his shoes?
I sure did, but I had to wait to finish my growth cycle, according to Mom. I'm man enough to admit I cheated, though. I lifted weights at a friend's house when I was just 17. But I still wonder if I could have stunted my growth. I'm only 5'8". Who knows, I may have had the potential to be 6'4"! If only I hadn't lifted those weights at an early age.
Well, I found out later in life that I had been right all along. You can successfully lift weights during your childhood. And to think that the "experts" used to say prepubescent athletes lacked the necessary levels of hormones (such as testosterone) to benefit from their strength training. Another common fear was that overdeveloped athletes would lose their flexibility and range of motion needed for top sports performance.
Recent studies now show that young athletes can work out with weights and that it is quite beneficial to them. They gain strength, speed, and endurance. Of course, the key to success for the novice is to design a moderate program that takes into account the mental maturity, age, size, weight, height, athletic experience, and their chosen sport, such as wrestling, softball, track and field, etc. You get the idea.
More and more young athletes are taking up weight and strength training and are doing it safely. Just what makes it safe, you ask?
It really boils down to supervision. Adults need to educate kids so that proper form is used and the equipment is respected. Adults should also demonstrate by example that a goal can be achieved by using a positive attitude.
I recommend starting with a checklist before the young person starts a strength training regimen.
First, it is essential that he or she be able to follow simple instructions. Second, he or she should be taught proper lifting techniques by a trained professional instructor who is patient and used to working with children. Third, the fitness goal should be both realistic and achievable. And fourth, the child or young adult should be checked over by their doctor to make sure they're physically and mentally ready to handle a strength training program.
The best lifts for young people are the basic ones. These cover multi-joint exercises which can be used to train all the major muscle groups, including chest, shoulders, upper and lower legs, and upper arms. Set up a program where the youth does 2 exercises per body part, working with anywhere from 6-15 repetitions per exercise and 2-3 sets. Weights should be light to moderate.
Be aware that there are some lifts that can be dangerous to young people and should be avoided, such as most heavy-weight power lifts and squats. Come to think of it, some adults should avoid these, too (anyone with a bad back or bad knees).
By using common sense and good guidance, preteens and teenagers will learn that their weight training can be safe and fun, as well as a great benefit to their overall long-term health. I only wish we had more of those caring parents.
Rick Moore is a personal trainer certified by American Fitness Professionals & Associates. Visit his club, Rick's Fitness & Health, in downtown Milton, Delaware or www.ricksfitness.net, or call him at 302-684-3669.
LETTERS From CAMP Rehoboth, Vol. 11, No. 2, Mar. 9, 2001.