Healthy lifestyle

04.12.2018

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This sport is based on lifting some kind of weight. Most often they are a kettlebell or a barbell. Division into categories occurs according to the gender and weight of the athlete. It began to develop professionally back in the twentieth century, but is still popular among both women and men.

It is well known that weightlifting is useful because it helps to effectively maintain the overall tone of the body. Weightlifters-bodybuilders who eat and exercise properly are healthy and resilient, and have beautiful muscle definition. But there are also many concerns about how weightlifting affects your health. The possibility of getting arthritis, arthrosis, intervertebral hernia, a torn back, or a worn-out heart in the course of health-improving exercises is not attractive. Let's figure out whether the impact on health is really so serious and negative. weightlifting.

Weightlifting for children: benefit or harm

Strength training involves lifting heavy weights. Therefore, it is not recommended to send children under the age of seven to classes. Upon reaching this age, if the child is already independent, is able to listen to the instructions of the coach, and adheres to safety rules, classes may well be an excellent option. If a child is interested in this sport, it will be useful for him to learn how weightlifting affects muscle growth. Let his main task until the age of 12-14 be to build muscle mass.

Does weightlifting affect height? This question is often asked to children's coaches, since there is such a point of view: strength aerobic exercise contribute to the cessation of growth. According to both the latest research and the experience of athletes, training with adequate load, started at the age of eight, does not have a negative effect on growth and does not inhibit it. The claim that weightlifting affects height has been reliably refuted.

Harm from exercise can only occur in two cases: incorrect exercise technique or the presence of contraindications. These include any back problems, high blood pressure, diseases cardiovascular system, visual impairment. Even if your child does not have any of these problems, we recommend that you consult a doctor before starting classes.

And a competent trainer should monitor the correct execution of the exercises. It is very important not to put excessive stress on children’s fragile bones, muscles or ligaments. It's better to do large number exercises with a small barbell or even your own weight.

The benefits of proper strength training are numerous. Here are just the main ones:

• Increased endurance;
• Building muscles, increasing their strength;
• Strengthening bones, joints, ligaments;
• Acceleration of metabolism;
• Maintaining consistently normal levels of weight, blood pressure, cholesterol;
• Raising self-esteem and feelings of dignity.

Thus, we can conclude that competent weightlifting exercises with good coach will have a positive impact on the well-being and condition of even the youngest athlete.

The benefits of weightlifting

We have looked at the pros and cons of playing this sport for children. Now let’s note the benefits of weightlifting for adults:

1. Losing weight, normalizing weight. Regular training can not only shape beautiful body externally, but also contribute to this from the inside. Weightlifting has been proven to effectively speed up metabolism. Of course, training burns a lot of calories, preventing fat from being deposited in problem areas.
2. Fighting stress. Training can relieve stress, eliminate depression, improve your mood, and help you switch to another wave after a busy day. Latest Research they say that training at least twice a week reduces the level of cortisol - the “stress hormone” - by 2-3 times!
3. Improved sleep quality. Strength training can relieve nervous tension and, as a result, normalize sleep.
4. Prevention of problems with the back and lumbar region. Training strengthens the core muscles, which in turn support the spine and form posture. The stronger they are, the less likely it is for various stagnant processes to occur that negatively affect health.
5. Strengthening the cardiovascular system. Exercise can lower blood pressure, speed up blood circulation and increase endurance in general.
6. Improving brain function and cognitive functions. One of the newest studies has produced some very impressive results. It turned out that strength training significantly affect associative memory and organizational functions. And both of these processes are very sensitive to aging and neurodegeneration: the degeneration of neurons that occurs, for example, at the onset of Alzheimer's disease.

Based on this, we can conclude: the benefits of weightlifting for men and women are very great. The main thing is to approach training competently and wisely, not forgetting about compliance with safety precautions.

The harm of weightlifting

It is necessary to note those situations when weightlifting is really harmful to health. This happens in the following cases:

1. Classes if there are contraindications.

Before starting training, you should consult a doctor, even if you do not find any of the following. Diseases for which exercise is prohibited or recommended under the supervision of a medical specialist:

• any visual impairment;
• diseases of the cardiovascular system;
• high or low blood pressure;
• physical development disorders;
• brain injuries;
• diseases nervous system, mental disorders;
• chronic diseases such as epilepsy;
• disorders of the skeletal system, in particular injuries or pain in the back or lower back;
• for girls and women - restrictions on activities depending on the phase of the menstrual cycle.

2. Too much inadequate load without preliminary warm-up.

And these are all scientifically proven aspects of when and why training can be harmful.

We hope that our article was useful to you! We wish you success and new achievements!

In Minsk fitness clubs, not only adults, but also children from one and a half years old study. Preschoolers dance, swim in the pool, and when they reach 9–10 years old, they begin to do exercises with weights, building muscles. The Village Belarus found out whether it is worth sending children to squats with a barbell and what the consequences of heavy loads at an early age are.

Boys start earlier than girls

The minimum age for lifting weights is established by the Ministry of Sports and Tourism of the Republic of Belarus and the Ministry of Health of the Republic of Belarus in Resolution No. 2/6 dated January 16, 2017 “On establishing the recommended minimum age for playing sports.” According to him, boys can engage in weightlifting from the age of nine, girls from thirteen.

It has been proven that in pre-adolescence, thanks to effective use The nervous system gains strength well, but the muscles gain poorly. According to WHO, the most early age The age at which benefits from strength training can be achieved is ten years. However, the child must exercise under the supervision of a coach and sports doctor.

Victor Lades

Master of Sports of the USSR in weightlifting, director of the Minsk Central Sports and Youth Sports School of trade unions "Spartak"

You need to do physical exercise in any case, this is life. Of course, at nine years old children will not be allowed to lift weights. They swim in the pool once a week and do game exercises, exercise with small dumbbells, practice the technique of lifting a barbell with a stick. Strengthens muscles, ligaments, knee, ankle, shoulder, thoracic regions. Serious activities begin when puberty ends. As a rule, this is at the age of 14, but here everything depends on the characteristics of the body.

We are preparing a reserve for national teams. But I think our main task is the health of children. We must prepare them not only physically, but also mentally, morally, psychologically, so that they are not afraid of anything, are strong and brave.

We do not have a goal to give heavy loads. Children now are rather weak compared to what they were 30 years ago. They come, at first glance, strong, with certificates for weightlifting. And then at the medical examination they are screened out with scoliosis and vision.

We also have girls, about a dozen out of about a hundred students, but it’s hard to work with them. Although, I think, doing weightlifting is better for a woman than carrying sleepers or working in a foundry.

There is no need to be afraid of weightlifting; it is a very interesting, versatile sport. Physical education also cripples if given the wrong load. But sport does not cripple. And in children's sports There are injuries, especially in playing, contact sports. Look at football players, hockey players, talk to coaches rhythmic gymnastics, how many injuries they have - backs, feet, and knees. But no one writes about this. There is no need to rush in weightlifting. You need to work slowly, and in conjunction between coach and athlete.

Of course, injuries are inevitable. At the age of 61, my ankles are also starting to hurt, and old injuries are popping up. That’s why we practice our skills in working with projectiles until they become automatic. Safety comes first for both children and workers.

Alexander Krivtsun

sports medicine doctor, orthopedic traumatologist, chiropractor

Any professional sports harms health. The line between benefit and harm lies where training begins twice a day. “Physical education for health” is when you exercise 3-4 times a week. And here there are 7-8 training sessions plus regular competitions.

No sports doctor can eliminate the harm from the consequences of professional sports. It only helps to bear the load longer, plus it contributes to the selection of the most genetically predisposed children.

If you conduct classes gradually and slowly, you will not become an outstanding athlete. Professional sport involves working close to the limits of human capabilities and squeezing out all your reserves.

No, you must engage in some type of activity. But it is not necessary to turn it into a professional sport. Recruitment in different branches of sports occurs at different ages. Typically, enrollment in special classes is carried out in the seventh or eighth grade, and then the child decides: he wants to study “for himself” or become a professional.

I am very prejudiced towards women’s weightlifting and would not send my child to such a section. Lifting weights is not very suitable for women. In weightlifting, girls who look like boys can achieve success.

Before you choose weightlifting as a health activity, you need to think very seriously. After all, this different types sports: simple strength exercises, health, and weightlifting. It is possible and necessary to use weightlifting elements in fitness. But doing weightlifting... This is always a decision that everyone chooses for themselves, and justifies why they need it.

My son was involved in powerlifting for five years. I started at the age of 12, in the 11th grade I decided to focus on my studies and warned the coach that I would study “for myself” and not work for results, that is, without competition. The coach was upset and both lost interest in training based on the logic: why bother now?

There was an opportunity to study at the university, but there was no time, energy, and probably no motivation. However, when I came home for the holidays, my red-bearded Viking started going to the gym again. And I thought: why have I been chilling on the site for three years and haven’t talked about powerlifting “based on personal experience"? Everything passed through my mother's heart.

Background

At 12 years old, my son was a typical “nerd.” An excellent student, with a lot of complexes - thanks to the school environment. Diffident. Prefers books, TV and game console to live communication. At school there was no communication based on interests (and level of intelligence) for him.

At first we tried to send him to one section, then to another. He practiced shooting, but without much enthusiasm. He did not have a trusting relationship with the coach - but this is the key to success. Well, then his virtual life completely corrupted him.

Psychological blackmail came into play: until you start doing something (Lord, at least something, even cross-stitch!), we won’t buy a computer. A colleague went to the sports complex and recommended her coach to me, who leads the powerlifting section. She knew the character of my child and was sure that they would have a good relationship with this coach.

Half out of force, half out of interest, the son went to sign up. He was 12 years old, the coach said it was too early. But the boy was tall and strong, and he took him. The coach himself is the champion of Russia among veterans. Mostly adults go to him, but there were also schoolchildren. And there were girls. So my offspring’s communication vacuum was finally filled.

But closer to the point

The first years of classes were held without equipment. These were general strengthening exercises for strength training equipment, no one allowed him to lift heavy weights. Powerlifting is a triathlon. Bench press, deadlift and squat. To say that it is very spectacular is not. Not figure skating.

I worked out three times a week. Left at 17.00, arrived at 20.00. I missed it only in case of severe illness. The regime - especially in high school - was turned upside down. Daytime nap and night insomnia. I made sure to sleep before training. In general, a madhouse. His studies did not affect his studies. Especially on immunity, too, but I was sick only during the holidays.

As he now admits, he did not do it out of any special love for hardware. The coach's attitude is one. I didn’t want to let him down and disappoint him. Discipline - two. Ambitions – three. Beautiful body - four. Well, I added about the body on my own behalf. I think he doesn't give a damn. In general, he is such a... philosopher. Self-confidence – five. Sufficient quantity.

Basic fear: weightlifting means injuries, it puts stress on the spine, it means health problems - not now, but later.

For five years we have not had a single serious injury. I somehow pulled my shoulder, that was it. Didn't warm up well before training. It was then that the gym recommended him an ointment Nicoflex. In general - not a single bruise. Only from equipment. If anyone is interested, google what it is.

Here everything depends on a competent coach - to see the athlete’s condition and not give excessive load. He calculated his strength correctly. The rest depends on the athlete: how much control he has over his body, how accurately he coordinates movements, how technically he performs the exercise.

Next question: How expensive is powerlifting? Inexpensive. We didn’t buy weightlifting shoes, he worked out in sneakers, we just chose which ones were more comfortable for him to do the exercises in. I gave out a wrestling shirt for competitions sports organization. We bought overalls and a T-shirt, the overalls were new - 5 thousand rubles (at prices of previous years), the T-shirt was used, we got it for almost nothing. Yes, also gaiters for competitions and 60 liter garbage bags - to pull on your equipment. Bandages, wristbands and a belt were also provided by the organization.

Sports nutrition. After training, I tried to feed him protein foods so that the meat would “grow.” But where else could he grow, when we were already running out of all our trousers and jeans and couldn’t buy anything for his swollen buttocks and thighs? He himself did not want to take anything on purpose. In general, our meat was natural. Yours.

The figure began to take shape and sculpt at the end of the first year of training. Abs cubes. Triceps-biceps. Well, everything else.

I, the naive Gray Neck, thought that “let her work out for herself, for her health, for her figure.” But the boy needed discharges and CMS.

In general, we don’t have just one coach - there are three of them, and each has their own group. So they compete with each other. The son began to show his first results at city competitions. First medals, first cash prizes.

He believed in himself, and the coach bet on him. After all, every coach wants to raise a champion. The question is: at what cost is he willing to achieve this?

All serious competitions were away. This is usually a tiring road, not a very cozy shelter and fast food. At night, the coach snored, so his son did not get enough sleep. At competitions he showed good results, but they were worse than those in the hall. Stress, anxiety, and fatigue were taking their toll. Here it was important to support me at every stage and not let me be disappointed in myself.

Our greatest achievement is third place in the Russian championship in our weight category.

My son has the first adult category, according to the standards of last year he would have taken the CMS, he really wanted to, but the standards were increased by 5 kg just before these competitions. However, the first adult category at 16 years old is very good.

His highest documented results:

Deadlift: 225 kg

Bench press: 122.5

Squat: 225 kg

This sport has many contraindications. I won't even list them. You can only enter the section with a doctor’s certificate. One boy showed good results, but was forced to quit weightlifting due to progressive myopia.

To recommend or not to recommend is a very personal question. I think that powerlifting is already in my son’s blood and he will do it. "For myself." We didn't have much choice in the city. Although the most best views sports in terms of developing the right character traits - team skills. Volleyball, basketball. But they weren’t interested. He's like us, an individualist. Weightlifting contributes to the formation of such negative qualities as stubbornness and distrust. It's all there. Well, there are quite a few positive ones - perseverance, hard work, endurance. I don’t dare to judge objectively. And subjectively – the highest score. Still, five years of life, three hours, three times a week... this is an indicator.

Preparation young weightlifter Dvorkin Leonid Samoilovich

2.1. Development of the body of children and adolescents

Children aged 7-10 years old came to the weightlifting section. A reader who is little familiar with modern ideas about training methods in this sport will be sure that the coach in the weightlifting section will not accept them and will recommend taking up a more “appropriate” sport for their age, for example, sports games, swimming or figure skating. I fully admit that in many cases this happens in large cities, where there is swimming pools, stadiums and ice palaces. Well, what if this is a village, a small regional center, a small city, of which there are a huge number in Russia and in which there is no opportunity for children to engage in many sports, which children living in large cities have the opportunity to engage in? Often it is in such small settlements that young high-class weightlifters train, if coaches who are fans of this sport live there. Brothers Andrei and Mikhail Popov from the village of Pereyaslavskaya, Bryukhovetsky district, are precisely such fans of weightlifting. Krasnodar region. By the way, this small village in terms of population (about 8 thousand) is generally a forge of outstanding athletes in the most various types sports. Honored Masters of Sports in acrobatics, multiple world champion Vasily Machuga, grew up here, Olympic champion Alexander Moskalenko, members of the Russian national rowing and boxing team, cycling etc. Now young weightlifters have also begun to make themselves known loudly, and the results of the Russian personal and team championship among 17-year-old boys, which took place on May 12-16, 2004 in the city of Bryansk, are strong confirmation of this. Three Russian champions in weightlifting from one village - even many could not achieve this big cities. Since the age of seven, Popov’s student Andrei Molchanov has been training in the weightlifting section, who at the age of 15 at this championship became the champion in the weight category up to 77 kg with results in the snatch of 140, clean and jerk of 170 kg and a combined total of 310 kg, and at the zonal championship of Russia this young athlete showed generally phenomenal results for his age - 150, 190 and 340 kg, respectively.

Of course, you should know that working with this age group has specific features. Children and adolescents are not a copy of an adult. Numerous studies by scientists have shown that the activity internal organs and systems in childhood, and especially during puberty, differs markedly from that in mature age. The teenage period replaces the period of childhood, which is characterized by relatively calm and uniform growth in human development. During puberty, rapid development of the entire organism occurs. Proof of this is a significant increase in height, weight, circumference chest and muscles, increased heart function, profound changes in the activity of the central nervous system, and especially in the activity of the gonads. This period lasts on average from 12 to 16 years for boys, and from 11 to 15 years for girls. Childhood and adolescence are the main periods in a person’s life on the path to the full flowering of his powers, when physical and functional capabilities are improved, personality and character are formed.

When starting training with young weightlifters, it is necessary to take into account that modern teenage children in their physical development are significantly different from their peers of the 50s–70s. Modern Russia has been carrying out radical socio-economic transformations for almost 15 years now, which have led to a significant decline in the standard of living of people, especially in small settlements. A new young generation has grown up, which in terms of its health and physical development is significantly inferior to its peers who lived several decades ago. Therefore, careful monitoring of the physical and functional state of young weightlifters is the most important requirement in the work of a coach of this sport.

2.1.1. Skeletal system

After the birth of a person and on average until the age of 24-30, ossification of the skeleton occurs. Together with the muscles, the skeleton makes up the musculoskeletal system. The bones act as levers that move as a result of muscle contraction. The human skeleton is divided into the skeleton of the body, the skeleton of the upper and lower limbs and the skeleton of the head (Fig. 2.1).

The spine is the support of the body and consists of 33-34 vertebrae and their connections. There are five sections in the spine: cervical - 7 vertebrae, thoracic - 12, lumbar - 5, sacral - 5 and coccygeal - 4-5 vertebrae. In an adult, the vertebrae of the sacral and coccygeal sections are fused and form the sacrococcygeal bone. Ossification of the cervical, thoracic and lumbar vertebrae ends by the age of 20, the sacral by 25, and the coccygeal by 30. The most rapid growth of the spine in length is observed in the first year of life. Then this growth slows down and accelerates again in boys from 9 to 14 years, then again slows down to a greater extent from 14 to 20 years. By the end of puberty, the growth of the spine in length almost ends. The length of the spine is approximately 40% of the length of the body.

After birth, the spine acquires four physiological curves (Fig. 2.2). With age, these curves increase. In adults, the first curve of the spine (cervical) is moderate lordosis, the second curve is strong thoracic kyphosis, the third is strong lumbar lordosis and the fourth is strong sacrococcygeal kyphosis. In young weightlifters with proper physical development, these bends do not have pathological changes.

But if a young athlete performs an exercise incorrectly or maintains an unnatural posture for a long time (for example, slouches in the starting position during sports activities, sits incorrectly at a desk at school), then he may experience an abnormal change in the curvature of the spine (Fig. 2.3).

If children are diagnosed with thoracic scoliosis, they should be referred to a doctor for therapeutic exercises. Various sports exercises, walking in compliance correct posture, the development of the back muscles helps correct some forms of scoliosis.

Rice. 2.1. Human skeleton

1 – skull, 2 – spinal column, 3 – rib, 4 – collarbone, 5 – sternum,

10 – femur, 11 – tibia, 12 – fibula,

13 – foot bones, 14 – ilium

The chest consists of 12 pairs of ribs and thoracic vertebrae. Ossification of the ribs ends at approximately 18-20 years of age. By the age of 12-13, the chest takes the shape of an adult’s chest, but is smaller in size.

During puberty, there is an intense increase in the chest. Ossification of the clavicles, scapulae and humerus ends by 20-25 years, carpal bones - by 10-13, wrists - by 12, phalanges of fingers - by 9-11 years. Complete ossification of the pelvic bones and fusion of its individual parts is completed by 20-25 years. Growth retardation and abnormal fusion of the pelvic bones can occur with prolonged and improper standing, sitting, and malnutrition. The leg bones - femur, tibia and fibula - ossify by 20-24 years, metatarsal - by 17-21 and phalanges - by 15-21 years.

The human foot forms an arch that rests on the tubercle of the heel bone and the heads of the metatarsal bones. The development of leg muscles contributes to the formation of a full-fledged foot.

According to a number of experts, flat feet develop during adolescence with prolonged standing, carrying heavy loads and wearing narrow shoes. Research carried out by Professor A.I. Kurachenkov, showed that weightlifting in adolescence, in which a significant place is given to general physical training, do not lead to the development of flat feet. When doing weightlifting, a specific change in the skeleton is observed that is not inherent in other sports. This change manifests itself in bone hypertrophy, an increase in the junctions of bones and tendons.

Thus, in adolescence and young adulthood, intensive ossification of the skeleton occurs, but the complete completion of this process is observed already in adulthood. Therefore, the use of weights in training teenagers 12-15 years old maximum weight must be strictly regulated. Improper execution of exercises and an unnatural posture when lifting a barbell can not only develop persistent incorrect skills in lifting a barbell, but also lead to unfavorable changes in the condition of the musculoskeletal system (abnormal fusion of the pelvis, curvature of the spine, etc.). The development of the skeleton is significantly influenced by nutrition and hygienic conditions both at home and during training.

Rice. 2.2. Spinal column

(A – right view, B – front view, C – rear view):

1 – seven cervical vertebrae, 2 – twelve thoracic vertebrae,

3 – five lumbar vertebrae, 4 – five sacral vertebrae (fused at

adult person into the sacral bone), 5 – four to five (less often three to six)

coccygeal vertebrae (fuse together in an adult to form the coccygeal bone).

I – cervical lordosis, II – thoracic kyphosis, III – lumbar lordosis,

IV – sacrococcygeal kyphosis

Rice. 2.3. Types of spinal curvatures:

1st figure – kyphosis, 2nd – scoliosis, 3rd – lordosis

2.1.2. Muscular system

When preparing young weightlifters, special attention should be paid to the harmonious development muscular system. Muscles are the active part of the musculoskeletal system. Thanks to their contraction, a person is able to perform a wide variety of movements in the surrounding space (Fig. 2.4 A, B).

By the age of 15-16, development is mostly complete muscle tissue. It becomes the same as in adults. This is a favorable factor for performing weightlifting exercises in adolescence. At the same time, the tendons of adolescents are less developed than those of adult athletes, which is important to consider when dosing training load with weights. Inclusion of various acrobatic and gymnastic exercises, sports games etc. contributes to more efficient development of tendons.

Skeletal muscles, being the active engine of the body, perform dynamic and static work. The first is characterized by the movement of a body in space or parts of the body relative to each other. When lifting the bar, mechanical work (A 1 ) can be measured by multiplying the weight of the load (P) by the lifting height (h) and expressed in kilograms: A 1 = R? h. We will further use this formula when determining the training load in special training young weightlifters.

Along with dynamic work, muscles also perform static work (A 2 ) – constantly hold parts of the body in a certain position relative to each other. It can be found by multiplying the amount of force (f) developed by the muscles by the duration of its action (t): A 2 =fxt.

When developing the optimal load in static tension, we took into account the peculiarities of the muscular system. As our research has shown, separate groups muscles in young weightlifters are more flexible effective training when using exercises of both a dynamic and static nature (for example, exercises for muscle development abdominals, lumbar region, lower extremities, etc.).

Dynamic and static muscle tension complement each other: statically working muscles provide starting position body (for example, the starting position before lifting the barbell), on the basis of which dynamic work is performed; on the other hand, the transition from one position to another occurs as a result of movements, i.e. through dynamic work. Thus, the quality of physical exercise will be better the more effectively both types of muscle activity are used in sports training. In this regard, already in initial training Young weightlifters need to use exercises not only of a dynamic, but also of a static nature. This will ensure the creation of a good basis for the growth of sports results.

Rice. 2.4, A. Muscles of the human body (front view):

6 – external oblique abdominal muscle; 7 – pyramidal muscle; 8 – muscle,

tensioning fascia lata hips; 9 – pectineus muscle; 10 – long

adductor; 11 – sartorius muscle of the thigh; 12 – thin muscle;

13 – quadriceps femoris muscle; 14 – abductor pollicis muscle;

15 – flexor longus fingers; 16 – extensor longus fingers; 17 – front

tibialis muscle; 18 – soleus muscle; 19 – calf muscle;

20 – short extensor of the hand; 21 – longus muscle abductor finger;

22 – short extensor carpi; 23 – flexor radialis wrists;

24 – extensor carpi radialis longus; 25 – brachioradialis muscle;

26 – brachialis muscle; 27 – triceps shoulder; 28 – biceps brachii;

29 – serratus anterior muscle; 30 – pectoralis major muscle;

31 – deltoid; 32 – trapezius muscle;

33 – sternocleidomastoid muscle;

34 – sterno-subclavian muscle; 35 – chewing

muscle; 36 – temporalis muscle(rear view):

Rice. 2.4, B. Muscles of the human body

1 – sternocleidomastoid muscle; 2 – trapezius muscle; 3 – deltoid muscle; 4 – triceps brachii muscle; 5 – biceps brachii;

6 – brachialis muscle; 7 – pronator teres; 8 – brachioradialis muscle; 9 – radial

12 – superficial flexor of the finger; 13 – semitendinosus muscle; 14 – semimembranosus muscle; 15 – biceps femoris muscle; 16 – calf muscle;

17 – soleus muscle; 18 – long peroneal muscle; 19 – short

peroneus muscle; 20 – plantaris muscle; 21 – large gluteal muscle;

22 – gluteus medius muscle; 23 – external oblique abdominal muscle; 24 – latissimus muscle backs; 25 – serratus anterior muscle; 26 – teres major muscle; 27 – infraspinatus muscle; 28 – teres minor muscle; 29 – brachioradialis muscle; 30 – chewing muscle; 31 – temporalis muscle

Human muscular activity has a significant impact on autonomic functions (blood circulation, breathing, etc.). In turn, the activity of internal organs reflexively affects the functional state of skeletal muscles (viscero-motor reflexes). Consequently, motor and autonomic functions are closely interrelated. Sports training contributes to the improvement of physical qualities (speed, strength, endurance), and this leads to the improvement of autonomic functions, which is manifested in an increase in the delivery of nutrients and oxygen to the muscles, in an increase in pulmonary ventilation during work, etc. Active muscle activity in adolescence associated with lifting weights, not only contributes to the development of strength, but also has a beneficial effect on improving autonomic functions.

During puberty, the intensity of muscle mass growth increases compared to childhood. This is due to increased secretion of androgens from the adrenal cortex, which stimulate an increase in muscle mass during adolescence. If in 8-year-old boys the muscle weight in relation to the total body weight is 27%, then by the age of 15 this value reaches 33, and in adults - 40%. Particularly noticeable in adolescents is the increase in the weight of the shoulder flexor and extensor muscles.

2.1.3. Cardiovascular system

As is known, from birth to 16 years, the human heart increases more than 10 times, and the growth of the heart size occurs unevenly in different periods of life. The most intensive growth is observed in the first year of life and in the period from 13 to 16 years.

Thus, during puberty, the volume of the heart increases by more than 2 times, while body weight during the same period increases by 1.5 times. Fast growth the size of the heart leads to the fact that its volume does not correspond to the lumen of the vessels, which do not reach anatomical maturity in adolescence. This discrepancy is one of the reasons for high blood pressure in adolescence. Therefore, high blood pressure in some 13-14 year old schoolchildren is not necessarily a sign of an unfavorable state of the cardiovascular system.

The heart volume of a 10-year-old boy is 130 cm?, and that of a 13-year-old teenager is 443 cm?. Adolescents aged 13-14 years often experience juvenile cardiac hypertrophy (i.e., an increase in heart volume). For example, with hypertrophy, the diameter of the heart in adolescents can reach 12.4 cm (normally 9.5-11.2 cm). As a rule, young athletes with this heart shape have good physical development. The process of puberty in them does not differ from that of their peers with a normally developed heart, and sometimes surpasses it. Such teenagers do not complain about heart function. Their arterial blood pressure is normal, but in some cases there may be a rise in systolic pressure to 130-140 mmHg. Art. Youth hypertrophy is a reversible process. With good functional adaptability of the cardiovascular system, there is no reason for any restrictions in weightlifting. At the same time, it is recommended to establish special medical and pedagogical control for adolescents with cardiac hypertrophy.

The opposite of juvenile cardiac hypertrophy is a small heart, often combined with an asthenic constitution, i.e. tall, large gap in height and body weight, narrow chest, long limbs. This heart is small in size, centrally located in the chest, and has a reduced diameter. Teenagers with small hearts often complain of fatigue, headache, dizziness, palpitations, shortness of breath when physical work moderate intensity. Such teenagers are not allowed to participate in the weightlifting section without special permission from the doctor at the children's clinic.

Heart rate depends not only on age, but also on gender. Boys' pulse is slightly lower than that of girls of the same age.

In the process of age-related development, the pulse rate decreases and in adolescence approaches the value recorded in adults (Table 2.1).

One of the characteristic features childhood is the presence of arrhythmia, i.e. fluctuations in heart rate. In most children, fluctuations in heart rate are associated with breathing phases. In the inhalation phase at its height, the heart rate increases, and in the exhalation phase - at its end - it becomes less frequent. The frequency and severity of arrhythmia in different age periods are not the same. IN early childhood arrhythmia is quite rare. The degree of its severity at this age is insignificant. Starting from to school age and up to 14 years of age, significant respiratory arrhythmia is often detected (the range of rhythm fluctuations is more than 30 beats per minute). At the age of 15-16 years, sharp respiratory arrhythmia occurs in isolated cases. This age is characterized by a moderate and mild degree of sinus arrhythmia.

Table 2.1

Heart rate in children and adolescents

(according to A.F. Tour)

Heart rate is a very labile indicator functional state cardiovascular system. It changes under the influence of both internal and external stimuli. For example, when the ambient temperature changes, your heart rate changes. An increase in temperature causes an increase in heart rate, a decrease - a decrease. Emotions, as a rule, lead to a sharp increase in heart rate.

During muscle activity, there is a significant increase in heart rate. The heart rate during work and after its completion reaches an average of 180-200 beats per minute. During intense muscle activity, age differences are noted. They are expressed primarily in the speed of development of hemodynamic shifts, providing increased oxygen consumption during intense muscle activity. The period of entry into work decreases with age. Shorter period of entry into work in senior years age groups Compared to younger children, it is due to the greater potential lability of the nervous mechanisms that regulate blood circulation, ensuring the rapid restructuring of this function to a new level.

The magnitude of the increase in heart rate during intense muscle activity increases with age. Thus, in 8-year-old children, the increase in frequency in the first minute of work is 50% relative to the initial value; for 17-year-old boys it is 72%. The time for a stable heart rate during work also increases with age. An increase in the time of stability of heart contractions during muscle activity suggests that with age, the body’s ability to long-term sustainable intensification of circulatory function increases. The recovery time for heart rate under the same load in older ages compared to younger ones is significantly reduced.

A significant factor providing all organs and tissues with nutrients and oxygen is the stroke and minute volume of blood.

Stroke volume of blood is the amount of blood ejected by the heart to the periphery during systole; minute volume is the amount of blood ejected in 1 minute. The last value thus represents the product of the systolic volume and the number of systoles in 1 minute.

The most accurate methods for determining stroke (minute) volume are the gas analytical method of Grolman, modified by I.I. Khrenova, physical methods and methods of determination using mechanocardiography.

Despite great accuracy, these methods are very labor-intensive and are of little use for muscle activity. Therefore, many attempts have been made to indirectly determine the value of minute volume.

In practice, to assess the efficiency of the body's blood supply, they use the calculation of minute blood volume, determining its value based on blood pressure and pulse rate (Starr's formula), as well as the calculation of the cardiac blood supply efficiency coefficient (CEC). The blood supply efficiency coefficient is equal to the product of pulse pressure (PP in millimeters of mercury) and heart rate (HR): KEC = PP? Emergency. The systolic volume of the heart in millimeters (SD) using the Starr formula is calculated as follows:

CO = 100 + 0.5 PD – 0.6 DD – 0.6 V,

where PP and DD are pulse and diastolic pressure in millimeters of mercury, B is age in years. Minute volume in millimeters is equal to the product of systolic volume and pulse rate.

N.A. Romantseva modified the Starr formula, since the value of the cardiac output in children from 8 to 14 years old, calculated using the Starr formula, significantly exceeded the value of the cardiac output obtained by direct measurements. The modified formula is as follows:

CO = 80 + 0.5 PD -0.6 DD -2 V.

According to literature data, obtained both by direct methods of determining stroke and cardiac output, and by indirect methods, the value of these parameters increases with age.

It should be noted that with age, the systolic or stroke volume of the heart changes more intensively than the minute volume, since the heart rate simultaneously decreases.

In newborns, the stroke volume is 2.5 ml (M.T. Matyushonok). By the 1st year of life it reaches 10.2 ml, at the age of 7 years it is 23 ml, at 10 years - 37, at 12 years - 41 ml (L.I. Mursky). At 13-16 years of age, the cardiac output reaches 59 ml (M.A. Shalkov). In an adult, the stroke volume is 60-80 ml.

As for the minute volume of blood, as mentioned above, it increases slightly with age: in children under 1 year of age it is 0.33 l, at the age of 1 year - 1.2 l, at 5 years - 1.8 l (L .I. Mursky, 1961). M.A. Shalkov (1941) for children 6-16 years old established the following norms of minute volume (Table 2.2).

Table 2.2

Norms of cardiac output in healthy children

(according to M.A. Shalkova)

It should be noted that the stroke and minute volume of the heart, both in absolute values ​​and in terms of 1 kg of weight, turns out to be associated not only with age, but also with physical development, namely with height and weight (Table 2.3). Do the most physically developed people and the highest cardiac output and stroke volume.

Table 2.3

Dependence of relative heart power

(systolic volume in cm 3 per 1 kg of body weight

(according to I.I. Khrenov)

The known difference in the values ​​of stroke and minute volume depends on gender: the values ​​of stroke and minute volume in boys and men are slightly higher than in girls and women (I.I. Khrenov). When comparing the values ​​of minute volume with the values blood pressure There is no close relationship between these indicators. There are low values ​​of arterial blood pressure, combined with large values ​​of systolic volume, and vice versa.

With normal blood flow to the heart and sufficient blood flow speed, the cardiac output is directly dependent on the activity of the heart.

When the heart's work increases, the minute volume increases, and when it weakens, it decreases. That is why during muscular activity, which places increased demands on the body and, first of all, on the heart, the volume of blood ejected in all age groups of healthy people, as a rule, increases. However, minute blood volume during work increases less in adolescents than in adults.

An increase in minute blood volume during physical activity of moderate power at all ages occurs due to an increase in stroke volume. Under extreme loads that require great mobilization of the cardiovascular system to provide individual organs and tissues with oxygen, the cardiac output increases both due to an increase in stroke volume and an increase in heart rate. How younger age, the faster during work the small value of systolic volume in children is compensated by a high pulse frequency, which determines the large required minute volume.

When working with young athletes, it is necessary to pay attention to heart rhythm. A heart rate of less than 60 per minute indicates that the teenager is developing bradycardia (decreased heart rate), which at this age does not always depend on sports activities. Studies of bradycardia in adolescence have shown that it is not necessarily a sign of negative heart function. Typically, such teenagers engage in sports along with everyone else under the supervision of a doctor. The opposite state of the heart to bradycardia is the so-called sinus tachycardia, i.e. increased heart rate at rest. The development of tachycardia may be indicated by a resting heart rate exceeding 80 beats per minute (bpm). In some cases, it reaches 100-120 beats/min in adolescents at rest. The cause of tachycardia can be acquired and congenital heart defects, a small heart. Adolescents with tachycardia should be under special medical supervision.

2.1.4. Respiratory system

Lung capacity gradually increases as the body develops. A number of components are distinguished in the total container. The most common measurement is the vital capacity of the lungs, i.e. the amount of air that can be exhaled during a maximally deep exhalation after a maximally deep inhalation. Vital capacity of the lungs is measured in children from 4-6 years of age. The measurement procedure is associated with the need to arbitrarily deepen the respiratory movement. Small children are not able to understand and complete such a task. The vital capacity of the lungs varies depending on the developmental characteristics of the child, as well as on living conditions and upbringing. As the child grows, the vital capacity increases. For example, according to one study, vital capacity at 4 years old turned out to be on average 1100 ml, at 6 years old - 1200 ml, at 10 years old - 1700 ml and at 14 years old - 2500 ml (M.A. Shalkov).

The vital capacity of the lungs depends on the size of the body. Therefore, when assessing this indicator, it is necessary to take into account the physical development of the child. One of the techniques used for this purpose is the calculation of the so-called vital indicator, i.e. the number of milliliters of vital capacity per 1 kg of body weight. However, such a calculation may not give satisfactory results due to significant individual fluctuations in weight at different periods of children's development. More successful comparison with growth. In one of many similar studies, data was obtained that the vital capacity of the lungs in boys over 5 years old is 2.157? 10 -3 ? R 2. 81 ml, and for girls 1.858? 10 -3 ? R 2 ,82 ml, where P is height in centimeters (Cook, De Munth, Hovatt, Hill).

The vital capacity of the lungs, other things being equal, is greater in children who systematically exercise physical exercise. In adolescents aged 13-14 years, values ​​of 3-4 liters or more can be observed, respectively, up to 130-150% or more of the proper value. The vital capacity is especially large when engaging in sports that develop endurance - swimming, running, skiing, rowing, etc. Increased vital capacity in young athletes occurs due to the growth and development of the body under the influence of physical exercise. In addition, training increases the range breathing movements, chest mobility. As a result, both inhalation and exhalation are deepened, and this also increases lung capacity. At the same time, selection during recruitment matters sports teams, schools or sections. Children who have well-developed lungs before training often become athletes.

The vital capacity of the lungs consists of the tidal volume, inspiratory reserve volume and expiratory reserve volume. During quiet breathing, the tidal volume is approximately 10-20%, the expiratory reserve volume is 30-40%, and the inspiratory reserve volume is 45-55% of the vital capacity of the lungs. There are methods that can be used to relatively easily measure the residual volume of air remaining in the lungs after maximal exhalation. The measurement of residual volume is associated with the determination of another quantity important for assessing lung volumes. This is the value of the functional residual capacity, i.e. the sum of residual volume and expiratory reserve volume. Functional residual capacity corresponds to the amount of air remaining in the lungs after a quiet exhalation. Its changes as the child grows correlate well with body length. Cook, De Muth, Hovatt, Hill give the following formulas for functional residual capacity (FRC) in milliliters.

F.O.E. = 7.312 ? 10 - 4 ? R 2 ,93 boys

F.O.E. = 4.781 ? 10 - 3 ? R 2 ,54 girls

Measuring the residual volume allows you to calculate the total capacity, i.e. the sum of vital capacity and residual volume. In children aged 5 to 17 years, the residual volume averages 20–24% of the total lung capacity, about the same as in adults. In trained children who regularly engage in sports, the residual volume is equal to a slightly smaller proportion of the total capacity, on average 18%. Consequently, athletes can exhale more fully. It is clear that the absolute values ​​of the residual volume are greater in athletes, as are the values ​​of vital capacity. It is practically interesting to calculate the so-called coefficient of functional residual capacity, i.e. ratio of residual volume to expiratory reserve volume. Both volumes must be calculated for this purpose as a percentage of the total lung capacity. The coefficient of functional residual capacity is lower in young athletes compared to untrained children. In one of these studies, average data were obtained: among young swimmers 10-16 years old 73.2 + 3.2%, and among their untrained peers 92.0 + 3.2% (A.I. Osipov). Such large differences are due to the fact that in athletes the relative values ​​of the residual volume are smaller, and the expiratory reserve volume is greater than in the untrained. Oppositely directed shifts in these indicators make the differences in their relationships especially noticeable.

In absolute numbers, the minute volume of respiration increases with age in accordance with the increase in metabolism. As well as the metabolic rate, the relative values ​​of pulmonary ventilation, calculated per 1 kg of weight or per 1 m? body surface, the smaller the older the children are (Table 2.4). Due to the slowing and deepening of respiratory movements, tidal volume increases with age to a greater extent compared to ventilation.

Table 2.4

Ventilation indicators

(average data according to M.A. Shalkova)

Muscular activity increases the minute volume of respiration more or less in proportion to the severity of the load. The older children are, the more intense muscular work they can do and the more their ventilation can increase during work.

Under the influence of training, it is possible to perform the same work with a smaller increase in ventilation. At the same time, trained children are able to increase their minute breathing volume during work to more than high level compared to their peers who do not engage in physical exercise (A.N. Krestovnikov, N.V. Zimkin). The older the children, the more the effect of training can affect them and the more big changes can occur in their body under the influence of physical exercise. At the age of 14-15, training causes almost as significant changes in adolescents as in adults. At 10-12 years of age, the possibility of such changes in breathing and gas exchange is noticeably less.

The limit for increasing breathing (the so-called maximum ventilation of the lungs) cannot be achieved with muscle work. The real maximum is obtained only with voluntary quickening and deepening of breathing for 15-20 seconds. The result is then recalculated per minute. The value of maximum ventilation of the lungs, as well as vital capacity, can only be measured in sufficiently large children, after the child is able to understand and perform such a task. Sometimes they also use the concept of respiratory reserve, i.e. about the difference between maximum ventilation (limit) and minute volume of breathing under given observation conditions.

Breathing limit increases with age. According to the results of one of these studies, maximum pulmonary ventilation turned out to be an average of 42 l/min at 6 years old, 48 l/min at 10 years old, and 68 l/min at 14 years old (M.A. Shalkov). To assess maximum ventilation, it is customary to compare measurement results with proper values ​​calculated using various formulas. Such formulas are based on the possible deepening of breathing, i.e., the vital capacity of the lungs and the optimal (to reach the limit) increased breathing rate. The Dembo formula allows you to determine the maximum ventilation of the lungs in liters. It is equal to half the proper vital capacity of the lungs in liters, multiplied by 35. The greater the breathing limit of a given person during voluntary hyperventilation, the more, other things being equal, ventilation can be increased during muscular work. In young athletes, the breathing limit turns out to be greater than that of their untrained peers and often reaches 150-200% of the required value. In table Table 2.4 presents the average data from one of these studies conducted on schoolchildren aged 10-16 years.

Pulmonary ventilation ensures the exchange of gases between the atmosphere and the alveoli. The younger the children, the lower their percentage of carbon dioxide and the higher the percentage of oxygen in exhaled and alveolar air. Accordingly, the percentage of oxygen use is also lower (Table 2.5). This means that pulmonary ventilation is less effective in young children than in adults. For the same volume of oxygen consumed and carbon dioxide released, a child needs to ventilate his lungs more than adults. It is convenient to express this dependence by the value of the so-called respiratory equivalent, equal to the quotient of the minute volume of breathing divided by oxygen consumption per minute, multiplied by 10. According to M.A. Shalkova, it decreases from 3.8 in the 1st month of life to 2.4 at 14 years.

Table 2.5

Average values ​​of maximum ventilation of the lungs

(according to A.T. Osipov)

The low efficiency of ventilation in young children can apparently be explained by their frequent and shallow breathing. During shallow breathing, a relatively large proportion of the tidal volume is the volume of “dead” space. As a result, alveolar ventilation, i.e. the air actually participating in gas exchange constitutes a relatively smaller part of the minute volume.

As a result, the exhaled air consists largely of air from “dead” space, i.e. from atmospheric air, and in it the percentage of carbon dioxide emission and the percentage of oxygen used from a given volume of respiration is lower.

Depending on the child's condition, ventilation may be more or less effective. Many young athletes ventilate their lungs more effectively than their untrained peers. Athletes often have relatively higher percentages of carbon dioxide excretion and oxygen use than non-athletes. However, a systematic study of many young athletes reveals that their ventilation efficiency may not differ from the level of untrained peers. Increased metabolism during muscle work usually leads to the fact that the air ventilating the lungs is more fully used. When tired or in cases where the work is too hard for an insufficiently trained child, the release of carbon dioxide and the use of oxygen, on the contrary, decrease.

2.1.5. Higher nervous activity

The development of the body occurs with its constant adaptation to the influence of the external environment, the development of the necessary adaptive mechanisms that ensure the effective functioning of all human organs and systems. On this basis, physiological changes associated, for example, with physical exercise, occur long before their implementation as a result of the activity of the nervous system, which regulates changes in both physiological functions and volitional efforts.

The basic properties of the nervous system are innate and, therefore, largely predetermine its motor capabilities (Z.I. Biryukova). These features of the nervous system create certain prerequisites for practicing one or another sport. For example, a high-class weightlifter is distinguished by high mobility and speed of reaction, the ability to maximize the concentration of nervous processes when lifting a barbell, especially maximum weights. However, under the influence of external factors, the type of nervous activity (genotype) can change significantly, forming a phenotype that includes both acquired and developed properties.

Speed-strength exercises improve the ability to differentiate stimuli and increase the excitability of nerve centers in 12-14 year old adolescents (NA. Fomin, V.P. Filin, 1972). It is also known that during puberty (in boys from 12 to 16 years old) there is a general increase in the excitability of the central nervous system. All verbal and motor reactions may be accompanied by excessive movements of the arms, legs and torso. In the behavior of adolescents, there is a clear predominance of excitation over inhibition. Often the response, in its strength and character, turns out to be inappropriate to the stimuli that causes it. Teenagers' speech slows down, answers to questions, as a rule, become laconic and stereotypical, and their vocabulary seems to be impoverished. Often you have to ask additional questions to get a complete answer to the question asked. There is experimental evidence that the response to verbal stimuli in adolescents is slower than the reaction to a visual or audio stimulus (P.P. Balevsky). In this regard, for beginning weightlifters it is necessary to use various teaching methods - both verbal and with visual demonstration.

It should be borne in mind that the adolescent brain is in unfavorable conditions of nutrition and oxygen supply due to the fact that the growth of the cardiovascular system lags behind the growth of the body. In addition, due to the increased functions of the adrenal medulla, the content of adrenaline in the blood increases, which leads to a narrowing of blood vessels. These developmental features are sometimes the cause of development in young athletes during lung training fatigue even with light exertion and often headaches.

Adolescence is a period of restructuring of the body, which causes significant tension in all nervous activity, requiring a reasonable and careful attitude of adults towards young athletes.

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When choosing a sports direction for their child, parents try to find out in advance about the positive and negative aspects of this type. Those who want to send their child to the weightlifting section or powerlifting classes are wondering whether it will affect physical activity on the child's growth?

Does lifting weights make you shorter?

It has been noticed that they can grow up to 19 years old, up to 22. The active growth phase begins:
U – from 11 to 13
U - from 13 to 16.
During this period, a child can gain 7–10 cm per year. Therefore, parents do not want to send them to weightlifting classes, so as not to slow down this process.

There is an opinion that active activities and heavy loads will harm the fragile body. Growth hormones will be spent on increasing muscle mass, energy and nutrients will be directed in the wrong direction. The growing body will not be able to cope with the load, which will negatively affect the formation of the child’s body and the functioning of its internal organs and systems.

Research has shown that this is not the case. Subject to proper nutrition, all norms for performing exercises and accurate calculation loads, weightlifting will not bring any harm to health. Physical education, on the contrary, helps strengthen both bones and muscles.

If you measure a person’s height before and after lifting a barbell, it will change and the person will “shrink” by 3 cm. This is an acceptable norm.

The height of any person changes throughout the day. Without loads, the difference between measurements taken in the morning and in the evening will be 1 - 2 cm. If you were carrying heavy bags or reupholstering furniture, then you could become shorter by 1.5 cm or more for a while.

The changes will be associated with compaction of the intervertebral vertebrae. With age, any person begins to decrease in height. At 60 years old you will become 2-3 cm shorter, and at 80 - 5-7 cm shorter, in contrast to 22 years old.

Strength loads do not affect human growth

Typically, sections associated with heavy physical activity such as powerlifting, weightlifting and bodybuilding begin to enroll children at the age of 8–9 years. The child's body begins to form, and physical activity helps to properly develop bone structure and muscles. There is an opinion that exercises with a barbell slow down these processes. Allegedly, the barbell on the shoulders puts pressure on the spine and this does not allow the child to grow.

A weightlifting coach will tell you that this is a myth.

About 8 hours are spent on training per week; the net time spent on the barbell on the shoulders will be only 30 minutes. This is 0.3% of the total time, the remaining 99.7% nothing puts pressure on the spine, and the child grows.

It has been proven that physical activity, including weight training, stimulates the production of growth hormones. Most of them in children are spent on the development and growth of the bone skeleton.

Judging by the height of famous weightlifters, it should be taken into account that stocky and short people are more stable on their feet. Due to this, it is mainly short, strong men who achieve success. They can lift more weight and hold it longer.

So if you or your child wants to get into weightlifting, don't hesitate. Any physical activity under supervision experienced trainer will do no harm.