青少年抗阻训练的十个要点
Resistance Training for Youth： 10 Tips for Success
不必担心让青少年进行抗阻训练，只需要提前注意一些事项。
There’s no reason to avoid resistance training with your young clients。 You just have to take some sensible precautions。
青少年抗阻训练是一个争议性话题，主要因为人们对其训练技术、受伤概率以及安全性带有的错误观念。父母和教练常常担心青少年进行抗阻训练会产生危险。但研究显示，只要训练得当，抗阻训练能为青少年带来很多正面效果。
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。
其中一项研究得出结论：“如果在每堂训练课上都有具备资质的专业教练监督，并且在进阶过程和安全方面提供适合当前年龄的指导，那么抗阻训练对儿童和青少年来说是安全、有效且有价值的。”（Faigenbaum & Myer 2010a）。在后文中，我们将更新有关青少年抗阻训练的内容，并提出十个要点。
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” （Faigenbaum & Myer 2010a）。 This month， we’ll provide a concise update on resistance training for youth and give 10 practical tips for trainers working with this population。
- 定义青少年抗阻训练
Defining Resistance Training for Youth
青少年群体需要适合他们的特定的训练计划，内容涉及阻力范围、动作速度、以及练习形式（比如固定器械、自由重量、弹力带、快速伸缩复合训练、药球等）。它不包含追求肌肉体积和形体的健美运动，以及使用大重量训练的力量举和其他举重运动。（Faigenbaum & Myer 2010a）
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 （Faigenbaum & Myer 2010a）。
- 青少年抗阻训练的安全数据
Safety Data on Resistance Training for Youth
Faigenbaum & Myer （2010a）在他们的文献综述中总结到：研究显示，对遵循适龄指导方针的儿童和青少年来说，抗阻训练是安全且有效的。数据显示，可以采用多器械、多形式的训练方式，帮助青少年提升力量。如果能遵循专业人士制定的指导方针进行最大力量测试，那么这个测试对青少年来说是安全的。
In their literature review， Faigenbaum & Myer （2010a） 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（2010a）指出，在一些娱乐活动和体育运动中（例如跑步、橄榄球和体操），青少年受到强烈的、重复性的冲击超过最大力量测试。值得注意的是，在遵循正确训练指南的前提下，无关节软骨损伤的报告。抗阻训练中骨骺会有受伤风险，但要这个风险低于竞技性运动。在竞技运动中，跳跃和着地产生的地面应力是体重的5-7倍。
Faigenbaum & Myer （2010a） note that in some recreational activities and sports （e.g。， running， rugby and gymnastics）， 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 （Faigenbaum & Myer 2010a）。
当忧心忡忡的家长们询问抗阻训练是否安全、是否适合青少年时，私人教练应该回答说，这种训练对肌肉骨骼损伤有一定的内在风险，但其风险要低于其他运动和娱乐活动。
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。
- 青少年抗阻训练：十个循证策略
Resistance Training for Youth： 10 Evidence-Based Strategies
两篇文献综述给教练员提供了训练指南，给出了十个关键原则：
Two comprehensive literature reviews provide broad guidelines for personal trainers （Faigenbaum & Myer 2010a， 2010b）。 Here are 10 key principles：
- 评估你的客户是否做好准备：青少年开始抗阻训练前需要做好心理准备，能够始终如一地接受教练的指导。
Assess your clients’ readiness： Young people beginning resistance training must demonstrate the maturity to accept coaching directions consistently and responsibly。
- 确保青少年客户穿着合适的、不会限制其动作的训练服。穿合适的训练鞋，为足踝提供稳定支撑，保障安全的支撑和抓地。
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。
- 以动态热身作为抗阻训练的开始。要包含多个维度的动作，提高身体活动范围、平衡以及整体肌肉运动知觉（运动中身体位置的感觉）。例如跳绳、单腿平衡站立、跳跃、单脚/双脚跳。训练课应该练习身体的大肌群，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 （sense of body position in motion）。 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。
- 丰富你的训练计划。丰富有趣的训练计划在青少年肌肉适应方面要优于单一动作、组数和次数的组合方式。文献资料表明，多维度训练能够很好的提高功能性动作和肌肉力量。系统地调整训练计划，可以将过度训练和运动损伤的可能性降到最低。例如，将药球练习与传统的抗阻训练相结合能产生很好的效果。还可以包含高强度间歇性运动，比如短跑、跳跃和药球投掷，这样在提高多种能力的同时还能避免训练枯燥。
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。
- 最好让你的青少年客户在参与竞技性运动之前就进行抗阻训练。如果他们已有运动经历，要了解他们参与了多少种运动以及运动量。然后仔细测算可以加多少负荷量，同时不会对发育中的肌肉骨骼造成长期重复性的压力。
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。
- 在课上强调正确的动作技术。在客户掌握正确的动作后再逐渐增加负荷。
Emphasize proper exercise technique in sessions。 You can initiate progressive overload after a client demonstrates proper lifting mechanics。
- 确保练习区域通风良好且没有潜在危险。
Make sure your workout area is properly ventilated and is free of potential hazards。
- 监控青少年客户应对训练压力的能力。在他们不能承受当前训练负荷时要适当修改计划。监控他们每次训练后的恢复情况，并密切关注他们神经肌肉能力的发展和对训练的适应情况。
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。
- 花时间教导营养、补水、恢复和睡眠对于恢复的重要性。
Spend quality time discussing why proper nutrition， hydration， recovery and sleep are important for helping the body recover from resistance training。
- 研究表明快速伸缩复合训练安全且有效，提升这项能力有助于青少年未来的运动发展。
Note that plyometric training can be relatively safe and effective。 The research suggests progressing it sensibly over time。
- 青少年女子训练的注意事项
Training Considerations for Girls
Faigenbaum & Myer （2010b）在他们的研究中得出结论，女性青少年运动员能更好的适应多维度训练，包含全身抗阻训练、姿势平衡、本体感觉（运动时的身体位置）以及着重于跳跃和落地的快速伸缩复合训练。这些技术都被证明可以用来优化青春期女性的和动作机制，改善下肢力量。抗阻训练应随着女性的发育不断进阶。
From their research review， Faigenbaum & Myer （2010b） conclude that young female athletes adapt best with multifaceted programs that include total-body resistance training， postural balance， proprioception （body position while moving）， 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。
- 整合式神经肌肉训练
Integrative Neuromuscular Training
整合式神经肌肉训练（INT= Integrative neuromuscular training）是一种针对青少年的训练方法（Faigenbaum et al。 2011），其中包含
Integrative neuromuscular training （INT） is a unique approach for young people （Faigenbaum et al。 2011）。 An INT program includes
- 以健康为目的，改善肌肉力量和心肺耐力的训练；
health-specific exercises to improve muscular strength and cardiorespiratory endurance；
- 针对平衡、灵敏和协调的技能相关活动；
skill-related activities for balance， agility and coordination； and
- 基本运动技能，例如移动、控制外物和稳定性技能。这些训练方法的主要目的是在大众体育氛围中发展青少年的运动技能和健康。
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。
- 支持青少年抗阻训练
Embracing Resistance Training for Youth
青少年抗阻训练可以是安全、有趣且有效的。只要教练员制定好计划，考虑青少年的神经肌肉能力，在增加训练量和强度前掌握好动作模式。
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。
青少年抗阻训练内容的选择本质上是无限的。健身行业应当去开发充满活力且有趣的课程，吸引青少年群体的参与，同时激发他们的想象力。
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。
- 青少年群体中的体力活动不足
Exercise Deficit Disorder in Young People
现在很多青少年都有体力活动不足，简称EDD（Exercise Deficit Disorder）。
Many of today’s youth have exercise deficit disorder， or EDD， which means they aren’t getting enough physical activity。
流行病学报告显示，如今的青少年活动量要低于前几代人（Faigenbaum & Meyer， 2012）。对于青少年和成年人来说，足够的体力活动是理想健康状况的主要标志。Faigenbaum & Meyer指出，当今青少年的跑跳能力缺少开发。
Epidemiological reports show that today’s youth are less active than previous generations （Faigenbaum & Meyer 2012）。 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。
目前的活动指南建议青少年每日应有60分钟的中等强度体育活动。随着青少年成长，缺乏体育活动会导致更多的风险因素。
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指出学校干预和课后活动能够有效提高体力活动水平。研究建议活动项目应该具备挑战性，使青少年形成个性并建立自信。
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。
译者：毛俊
