Behm David G, Faigenbaum Avery D, Falk Baraket, Klentrou Panagiota
School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John's, NL A1C5S7, Canada.
Appl Physiol Nutr Metab. 2008 Jun;33(3):547-61. doi: 10.1139/H08-020.
Many position stands and review papers have refuted the myths associated with resistance training (RT) in children and adolescents. With proper training methods, RT for children and adolescents can be relatively safe and improve overall health. The objective of this position paper and review is to highlight research and provide recommendations in aspects of RT that have not been extensively reported in the pediatric literature. In addition to the well-documented increases in muscular strength and endurance, RT has been used to improve function in pediatric patients with cystic fibrosis and cerebral palsy, as well as pediatric burn victims. Increases in children's muscular strength have been attributed primarily to neurological adaptations due to the disproportionately higher increase in muscle strength than in muscle size. Although most studies using anthropometric measures have not shown significant muscle hypertrophy in children, more sensitive measures such as magnetic resonance imaging and ultrasound have suggested hypertrophy may occur. There is no minimum age for RT for children. However, the training and instruction must be appropriate for children and adolescents, involving a proper warm-up, cool-down, and appropriate choice of exercises. It is recommended that low- to moderate-intensity resistance exercise should be done 2-3 times/week on non-consecutive days, with 1-2 sets initially, progressing to 4 sets of 8-15 repetitions for 8-12 exercises. These exercises can include more advanced movements such as Olympic-style lifting, plyometrics, and balance training, which can enhance strength, power, co-ordination, and balance. However, specific guidelines for these more advanced techniques need to be established for youth. In conclusion, an RT program that is within a child's or adolescent's capacity and involves gradual progression under qualified instruction and supervision with appropriately sized equipment can involve more advanced or intense RT exercises, which can lead to functional (i.e., muscular strength, endurance, power, balance, and co-ordination) and health benefits.
许多立场声明和综述文章都驳斥了与儿童和青少年抗阻训练（RT）相关的误解。采用适当的训练方法，儿童和青少年进行抗阻训练相对安全，且能改善整体健康状况。本立场声明和综述的目的是强调相关研究，并就儿科文献中未广泛报道的抗阻训练方面提供建议。除了已被充分证明的肌肉力量和耐力的增加外，抗阻训练还被用于改善患有囊性纤维化和脑瘫的儿科患者以及儿科烧伤患者的功能。儿童肌肉力量的增加主要归因于神经适应性变化，因为肌肉力量的增加比例远高于肌肉大小的增加比例。尽管大多数使用人体测量学方法的研究并未显示儿童有明显的肌肉肥大，但磁共振成像和超声等更敏感的测量方法表明可能会出现肥大。儿童进行抗阻训练没有最低年龄限制。然而，训练和指导必须适合儿童和青少年，包括适当的热身、放松，以及合适的运动选择。建议每周非连续进行2 - 3次低至中等强度的抗阻运动，最初进行1 - 2组，逐渐增加到8 - 12项运动，每组进行4组，每组8 - 15次重复。这些运动可以包括更高级的动作，如奥林匹克式举重、增强式训练和平衡训练，这些可以增强力量、爆发力、协调性和平衡能力。然而，需要为青少年制定这些更高级技术的具体指导方针。总之，一个在儿童或青少年能力范围内、在合格的指导和监督下使用尺寸合适的设备并逐步进阶的抗阻训练计划，可以纳入更高级或更剧烈的抗阻训练运动，从而带来功能（即肌肉力量、耐力、爆发力、平衡和协调性）和健康方面的益处。
