青少年抗阻訓練的十個要點

　　Resistance Training for Youth： 10 Tips for Success

　　不必擔心讓青少年進行抗阻訓練，只需要提前注意一些事項。

　　There’s no reason to avoid resistance training with your young clients。 You just have to take some sensible precautions。

　　青少年抗阻訓練是一個爭議性話題，主要因為人們對其訓練技術(shù)、受傷概率以及安全性帶有的錯誤觀念。父母和教練常常擔心青少年進行抗阻訓練會產(chǎn)生危險。但研究顯示，只要訓練得當，抗阻訓練能為青少年帶來很多正面效果。

　　Resistance training for youth can be a polarizing topic， mostly because of misconceptions about safety， injury rates and training techniques。 Though parents and trainers alike often worry about the hazards of youth resistance training， research shows that it has a host of benefits—if it’s done properly。

　　其中一項研究得出結(jié)論：“如果在每堂訓練課上都有具備資質(zhì)的專業(yè)教練監(jiān)督，并且在進階過程和安全方面提供適合當前年齡的指導，那么抗阻訓練對兒童和青少年來說是安全、有效且有價值的。”。在后文中，我們將更新有關(guān)青少年抗阻訓練的內(nèi)容，并提出十個要點。

　　As one study concluded， “Current research indicates that resistance training can be a safe， effective and worthwhile activity for children and adolescents provided that qualified professionals supervise all training sessions and provide age-appropriate instruction on proper lifting procedures and safe training guidelines” 。 This month， we’ll provide a concise update on resistance training for youth and give 10 practical tips for trainers working with this population。

定義青少年抗阻訓練

　　Defining Resistance Training for Youth

　　青少年群體需要適合他們的特定的訓練計劃，內(nèi)容涉及阻力范圍、動作速度、以及練習形式。它不包含追求肌肉體積和形體的健美運動，以及使用大重量訓練的力量舉和其他舉重運動。

　　Resistance training for youth requires a specialized program using a broad range of resistance loads， movement velocities， and exercise modalities such as machines， free weights， bands， plyometrics and medicine balls。 It does not include bodybuilding， which aims to develop definition， size and symmetry， or powerlifting and other weightlifting sports that use near-maximal loads 。

青少年抗阻訓練的安全數(shù)據(jù)

　　Safety Data on Resistance Training for Youth

　　Faigenbaum & Myer 在他們的文獻綜述中總結(jié)到：研究顯示，對遵循適齡指導方針的兒童和青少年來說，抗阻訓練是安全且有效的。數(shù)據(jù)顯示，可以采用多器械、多形式的訓練方式，幫助青少年提升力量。如果能遵循專業(yè)人士制定的指導方針進行最大力量測試，那么這個測試對青少年來說是安全的。

　　In their literature review， Faigenbaum & Myer summarize research showing that resistance training is safe and effective for children and adolescents who follow age-appropriate guidelines。 Programs can use single- and multiset training protocols on a variety of equipment， and these programs produce significant strength gains in youth， according to the data。 Furthermore， maximal-strength testing has been found to be safe for healthy boys and girls following guidelines established by qualified professionals。

　　Faigenbaum & Myer指出，在一些娛樂活動和體育運動中，青少年受到強烈的、重復性的沖擊超過最大力量測試。值得注意的是，在遵循正確訓練指南的前提下，無關(guān)節(jié)軟骨損傷的報告?？棺栌柧氈泄趋繒惺軅L險，但要這個風險低于競技性運動。在競技運動中，跳躍和著地產(chǎn)生的地面應力是體重的5-7倍。

　　Faigenbaum & Myer note that in some recreational activities and sports ， young people encounter much stronger， more sustained forces than they do in maximal strength tests。 Importantly， injury to growth cartilage has not been reported in any youth training study that provided appropriate instruction。 There can be a risk of growth-plate injury， but it’s much higher in competitive sports where jumping and landing activities produce ground reaction forces 5–7 times body mass 。

　　當憂心忡忡的家長們詢問抗阻訓練是否安全、是否適合青少年時，私人教練應該回答說，這種訓練對肌肉骨骼損傷有一定的內(nèi)在風險，但其風險要低于其他運動和娛樂活動。

　　When concerned parents ask if weight training is safe and appropriate for youth， personal trainers should reply that it carries some degree of inherent risk for musculoskeletal injury， but the threat is no higher than it is from other youth sports and recreational activities。

青少年抗阻訓練：十個循證策略

　　Resistance Training for Youth： 10 Evidence-Based Strategies

　　兩篇文獻綜述給教練員提供了訓練指南，給出了十個關(guān)鍵原則：

　　Two comprehensive literature reviews provide broad guidelines for personal trainers 。 Here are 10 key principles：

評估你的客戶是否做好準備：青少年開始抗阻訓練前需要做好心理準備，能夠始終如一地接受教練的指導。

　　Assess your clients’ readiness： Young people beginning resistance training must demonstrate the maturity to accept coaching directions consistently and responsibly。

確保青少年客戶穿著合適的、不會限制其動作的訓練服。穿合適的訓練鞋，為足踝提供穩(wěn)定支撐，保障安全的支撐和抓地。

　　Ensure that young clients always wear appropriate resistance training clothing that does not restrict movement。 Proper athletic footwear， with good foot and ankle support， will safeguard support and traction。

以動態(tài)熱身作為抗阻訓練的開始。要包含多個維度的動作，提高身體活動范圍、平衡以及整體肌肉運動知覺。例如跳繩、單腿平衡站立、跳躍、單腳/雙腳跳。訓練課應該練習身體的大肌群，包括核心肌群。

　　Begin resistance training sessions with a dynamic warmup。 Be sure to include multiplanar exercises that enhance range of motion， balance and overall kinesthetics 。 Examples： skipping， single-leg balances， hopping and unilateral/bilateral jumping。 Sessions should offer exercises for the major muscle groups of the body， including the core musculature。

豐富你的訓練計劃。豐富有趣的訓練計劃在青少年肌肉適應方面要優(yōu)于單一動作、組數(shù)和次數(shù)的組合方式。文獻資料表明，多維度訓練能夠很好的提高功能性動作和肌肉力量。系統(tǒng)地調(diào)整訓練計劃，可以將過度訓練和運動損傷的可能性降到最低。例如，將藥球練習與傳統(tǒng)的抗阻訓練相結(jié)合能產(chǎn)生很好的效果。還可以包含高強度間歇性運動，比如短跑、跳躍和藥球投擲，這樣在提高多種能力的同時還能避免訓練枯燥。

　　Get creative with your programming。 No single combination of exercises， sets and repetitions has emerged as superior for muscular adaptation in youth。 The literature suggests that multifaceted training combinations do the best job of enhancing movement mechanics， functional abilities and muscular strength。 Systematically varying the training program minimizes the potential for overtraining and sports-related injuries。 For instance， blending medicine ball exercises with traditional resistance training works well。 Also， including high-intensity intermittent activities—sprints， jumps and medicine ball throws—improves many components of fitness while preventing training boredom。

最好讓你的青少年客戶在參與競技性運動之前就進行抗阻訓練。如果他們已有運動經(jīng)歷，要了解他們參與了多少種運動以及運動量。然后仔細測算可以加多少負荷量，同時不會對發(fā)育中的肌肉骨骼造成長期重復性的壓力。

　　If possible， start preparatory resistance training before your young clients play competitive sports。 If they are already playing sports， find out how many they play and how much they practice。 Then carefully measure how much resistance training you can add without contributing to chronic repetitive stress on the developing musculoskeletal body。 

在課上強調(diào)正確的動作技術(shù)。在客戶掌握正確的動作后再逐漸增加負荷。

　　Emphasize proper exercise technique in sessions。 You can initiate progressive overload after a client demonstrates proper lifting mechanics。 

確保練習區(qū)域通風良好且沒有潛在危險。

　　Make sure your workout area is properly ventilated and is free of potential hazards。

監(jiān)控青少年客戶應對訓練壓力的能力。在他們不能承受當前訓練負荷時要適當修改計劃。監(jiān)控他們每次訓練后的恢復情況，并密切關(guān)注他們神經(jīng)肌肉能力的發(fā)展和對訓練的適應情況。

　　Monitor your young clients’ ability to handle the stress of the workout。 Be ready to modify the program if they cannot tolerate the training stimulus。 Monitor how they recover after each exercise and set， and pay close attention to the progression of their neuromuscular capabilities and their adaptation to training。

花時間教導營養(yǎng)、補水、恢復和睡眠對于恢復的重要性。

　　Spend quality time discussing why proper nutrition， hydration， recovery and sleep are important for helping the body recover from resistance training。

研究表明快速伸縮復合訓練安全且有效，提升這項能力有助于青少年未來的運動發(fā)展。

　　Note that plyometric training can be relatively safe and effective。 The research suggests progressing it sensibly over time。 

青少年女子訓練的注意事項

　　Training Considerations for Girls

　　Faigenbaum & Myer 在他們的研究中得出結(jié)論，女性青少年運動員能更好的適應多維度訓練，包含全身抗阻訓練、姿勢平衡、本體感覺以及著重于跳躍和落地的快速伸縮復合訓練。這些技術(shù)都被證明可以用來優(yōu)化青春期女性的和動作機制，改善下肢力量?？棺栌柧殤S著女性的發(fā)育不斷進階。

　　From their research review， Faigenbaum & Myer conclude that young female athletes adapt best with multifaceted programs that include total-body resistance training， postural balance， proprioception ， and plyometrics focused on jumping and landing mechanics。 All these techniques have been shown to improve movement biomechanics and lower-body strength in adolescent girls。 Resistance training should progress with girls’ growth and development。

整合式神經(jīng)肌肉訓練

　　Integrative Neuromuscular Training

　　整合式神經(jīng)肌肉訓練是一種針對青少年的訓練方法，其中包含

　　Integrative neuromuscular training is a unique approach for young people 。 An INT program includes

以健康為目的，改善肌肉力量和心肺耐力的訓練；

　　health-specific exercises to improve muscular strength and cardiorespiratory endurance；

針對平衡、靈敏和協(xié)調(diào)的技能相關(guān)活動；

　　skill-related activities for balance， agility and coordination； and

基本運動技能，例如移動、控制外物和穩(wěn)定性技能。這些訓練方法的主要目的是在大眾體育氛圍中發(fā)展青少年的運動技能和健康。

　　fundamental movement skills， such as locomotor， object-control and stability skills。 This movement-training approach targets the development of motor skills and muscular fitness in a socially supportive environment for boys and girls。

支持青少年抗阻訓練

　　Embracing Resistance Training for Youth

　　青少年抗阻訓練可以是安全、有趣且有效的。只要教練員制定好計劃，考慮青少年的神經(jīng)肌肉能力，在增加訓練量和強度前掌握好動作模式。

　　Resistance training for boys and girls can be safe， fun and effective so long as we build programs that consider their neuromuscular competency and that focus on mastering movement patterns before progressing in volume and intensity。

　　青少年抗阻訓練內(nèi)容的選擇本質(zhì)上是無限的。健身行業(yè)應當去開發(fā)充滿活力且有趣的課程，吸引青少年群體的參與，同時激發(fā)他們的想象力。

　　Resistance training options for young populations are essentially limitless。 That gives fitness pros boundless opportunities to create dynamic， enjoyable training programs that capture young clients’ attention and captivate their imagination。

青少年群體中的體力活動不足

　　Exercise Deficit Disorder in Young People

　　現(xiàn)在很多青少年都有體力活動不足，簡稱EDD。

　　Many of today’s youth have exercise deficit disorder， or EDD， which means they aren’t getting enough physical activity。

　　流行病學報告顯示，如今的青少年活動量要低于前幾代人。對于青少年和成年人來說，足夠的體力活動是理想健康狀況的主要標志。Faigenbaum & Meyer指出，當今青少年的跑跳能力缺少開發(fā)。

　　Epidemiological reports show that today’s youth are less active than previous generations 。 And for youth， as for adults， physical activity is a major marker for optimal health。 Faigenbaum & Meyer suggest that today’s young people specifically lack opportunities to develop their running， skipping， hopping and jumping skills。

　　目前的活動指南建議青少年每日應有60分鐘的中等強度體育活動。隨著青少年成長，缺乏體育活動會導致更多的風險因素。

　　Current activity guidelines recommend that youth get 60 minutes of moderately vigorous physical activity daily。 Getting less leads to a progression of risk factors that manifest as young people become adults。

　　Faigenbaum & Meyer指出學校干預和課后活動能夠有效提高體力活動水平。研究建議活動項目應該具備挑戰(zhàn)性，使青少年形成個性并建立自信。

　　Faigenbaum & Meyer note that school-based interventions and after-school programs effectively improve physical activity levels and combat EDD。 The researchers suggest that programs to combat EDD should provide movement challenges for youth while building character and self-confidence。

　　譯者：毛俊