{"id":3294,"date":"2019-12-17T05:58:27","date_gmt":"2019-12-17T05:58:27","guid":{"rendered":"http:\/\/www.agashehospital.com\/?p=1229"},"modified":"2019-12-17T05:58:27","modified_gmt":"2019-12-17T05:58:27","slug":"strength-training-for-teens","status":"publish","type":"post","link":"https:\/\/myplus91.ddns.net\/agashehospital\/strength-training-for-teens\/","title":{"rendered":"Strength Training for Teens"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.agashehospital.com\/wp-content\/uploads\/2019\/12\/Weight-Training-For-Teens.jpg\" alt=\"\" class=\"wp-image-1230\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cDoctor, he is just 16 years old and wants to start gymming\nfor building his body. Please tell him he will stop growing if he lifts weights\nat this age!\u201d an exasperated Mrs. Rupali Sinha said to me, as soon as she\nentered my cabin. I turned to her son who sheepishly gave me a weak smile.\nShould teenagers do body-building? Is weight training for teens a complete\nno-no? Do teenagers stop growing if they lift weights? The answer is not a\nsimple yes \/ no. Here\u2019s what I told Mrs. Sinha:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Strength Training versus Body Building \u2013 Know the difference.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Power lifting, body building, weight lifting, strength\ntraining\u2026 they\u2019re all the same right? No. Strength training is beneficial for\nteenagers as it boosts bone density and strengthens tendons. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Body building, power lifting, deadlifting and weight lifting,\non the other hand, are sports that involve high intensity training. Herniated\ndiscs in the back, bone fractures, growth plate injuries, cartilage damage and\nmuscle strains and tears are injuries that may occur in unsupervised and\nimproper high intensity training. Heavy weight lifting is not advisable until\nyour child has finished his\/her Adolescent Growth Spurt. <\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.agashehospital.com\/wp-content\/uploads\/2019\/12\/Heavy-weight-lifting-is-not-advisable.jpg\" alt=\"\" class=\"wp-image-1231\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What is Adolescent Growth Spurt?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Around the ages of 12 to 13 years (for girls) and 14 to 15\nyears (for boys), teenagers have a period of rapid growth in which their bones\nand muscles suddenly grow, fuelled by their hormones. This continues for a few\nyears. Girls finish their growth spurt by 18 to 20 years and boys finish theirs\nby the ages of 20 to 22. Children\u2019s growth plates are weakest during this\nAdolescent Growth Spurt.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is a Growth Plate?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Growth plates are one of the ways in which children\u2019s bones\ndiffer from adult bones. It is a piece of cartilage at the ends of their bones\nwhich helps their bones to grow. As they turn into adults, these growth plates\nturn into bone which marks an end to the growth of their bones. As\naforementioned, this delicate growth plate is the weakest during the Adolescent\nGrowth Spurt. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This means that the growth plate is likely to get injured either\ndue to a fall or blow to the limb or from overuse or repetitive stress.\nRepetitive stress is seen in young athletes who do the same high intensity\nmovement for many hours each week over and over without any variation. Your\nyoung athlete\u2019s supervisor is well aware of this and will structure their\nworkouts accordingly. So as long as your teenagers\u2019 activities are being done\nunder proper supervision, there is no cause for worry! This may be a possible\nreason for the myth that kids stop growing if they do strength training. <\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.agashehospital.com\/wp-content\/uploads\/2019\/12\/strength-training-improves-bone-strength.jpg\" alt=\"\" class=\"wp-image-1232\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How to go about Strength Training for your Teen?<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Firstly, look for a strength training instructor\nwho understands that until your child has finished their adolescent growth\nspurt, s\/he should stay away from heavy adult weight lifting programs. <\/li><li>Light weights can be used for thirty second\nintervals interspersed by breaks. This should be preceded by a calisthenics and\nstretching warm up and followed by a stretching cool down. <\/li><li>Your teenager should never feel any pain in\ntheir joints. If any pain is felt, it means that the weight or repetitions need\nto be reduced. <\/li><li>Different muscle groups should be focused on\ndifferent days (eg. chest and back, arms, legs, core). Two sets of eight to\ntwelve repetitions is an ideal number for each exercise. <\/li><li>Begin slowly with higher repetitions of lighter\nweights and build it up gradually.<\/li><li>Have a word with your teenager on why s\/he\nwishes to take up strength training. Bulking up by lifting excessively heavy\nweights or consuming steroids, pushing oneself to lift heavier weights just to\ncompete with someone else should be discouraged at least until they have passed\npuberty. Motivate them to track their own progress instead.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">When done correctly, strength\ntraining is highly beneficial for your teenager\u2019s bones and muscles (apart from\nother known benefits of exercises). Proper strength training has been proven to\nincrease bone strength index, reduce the risk of fractures, develop speed,\ncoordination, balance, control and off course improve their confidence. The\nnext time your teenager expresses an interest in training, encourage him\nwholeheartedly (with the above precautions too!). <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dr. Mandar Agashe (MS Ortho) is a Paediatric Orthopaedic\nSurgeon in Mumbai. He is available for consultation at Agashe Hospital. To book\nan appointment with Dr. Agashe for your child\u2019s bone needs, call 9867539883\ntoday. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Should teenagers do body-building? Is weight training for teens a complete no-no? Do teenagers stop growing if they lift weights? <\/p>\n","protected":false},"author":1,"featured_media":3221,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_front_end_style_editor":"no","ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[5],"tags":[196,197,137,198,199,33,116,200,201,202],"class_list":["post-3294","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-adolescents","tag-body-building","tag-dr-mandar-agashe","tag-gym","tag-gymming","tag-pediatric-orthopedic-doctor","tag-pediatric-orthopedic-surgeon-in-mumbai","tag-strength-training","tag-teenagers","tag-weight-lifting","entry","has-media"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Strength Training for Teens - Agashe Hospital<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/localhost\/agashehospital\/strength-training-for-teens\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strength Training for Teens - Agashe Hospital\" \/>\n<meta property=\"og:description\" content=\"Should teenagers do body-building? 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