2023-05-16 02:02:33
Retraining too early and exercising muscles will not grow taller? wrong!Strength training “doing this” helps growth plate development
Adolescence is a period of rapid growth and a golden period for growing taller. Many parents hope that their children will be superior to others, so they are looking for various methods everywhere. The most commonly heard taboo for growing taller is “muscle exercise”. Many people say that exercising muscles too early will not grow taller and will limit height development.
Are the myths that “strength training will cause children to grow short” and “exercising muscles too early will affect height development” really correct? The Community Health Group of the National Health Service stated that moderate muscle strength training can actually help the development of children’s growth plates, and the focus is on correct exercise.
Strength training is very important. How to calculate the recommended training volume?
There are many different types of exercise that can promote growth and development in adolescents and make the body stronger, however, many people worry that exercises related to strength training will affect height development.
In this regard, the National Health Administration stated that excessive weight may indeed have a negative impact on the development and growth of adolescents, but in fact, as long as the exercise is correct, appropriate muscle strength training can help the development of children’s growth plates. In addition, proper muscle strength training can also increase muscle mass, increase the basal metabolic rate, consume more calories in daily life, and help maintain body shape.
“Muscle strength training” can be carried out with elastic bands, dumbbells and other equipment, or through games, such as: playing amusement facilities in the park, ball games, tug-of-war, rock climbing, gymnastics, etc., and movements once morest your own body weight are also very good Good way to exercise.
Children at this stage should have more than three days of muscle strength training per week. The National Health Administration recommends that teenagers engage in muscle endurance training (such as running, jumping, squatting, horizontal bar hanging, or climbing) and should avoid excessive muscle strength training , it is recommended to train up to 60% before muscle fatigue. For example, if a child can engage in a certain activity up to 5 times, it is recommended that the training volume not exceed 3 times.
Aerobic, bone strengthening essential diet and sleep also contribute to high
In addition to muscle strength training, aerobic exercise and bone strengthening training are also very important sports at this stage. Teenagers should participate in more than 60 minutes of moderate to strenuous physical activity every day, including muscle strength training, aerobic exercise, and bone strengthening 3 different types of activities such as training.
“Aerobic exercise” can improve the function of the respiratory and circulatory system of children at home. Common aerobic exercises include running, cycling, hopping, rope skipping, swimming, dancing, gymnastics and other activities. The National Health Service recommends that there should be at least three days of strenuous aerobic exercise per week.
“Bone strengthening training” can strengthen bones and increase bone density, and the period of maximum bone strengthening in the human body is adolescence. Therefore, increasing bone training is very important for teenagers. Generally speaking, this kind of training will collide with the ground during exercise to increase bone density. Sports programs can be combined with aerobic training or muscle strength training, such as running, rope skipping, basketball, tennis, gymnastics, etc. The National Health Service recommends that there should be more than three days of bone-strengthening training per week.
Finally, the National Health Administration also reminds that in addition to being affected by exercise, good diet and adequate sleep are also key factors affecting the height development of teenagers. Maintaining good exercise and eating habits, coupled with normal and regular work and rest, can help the growth and development more effectively.
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