Staff report

A new survey published this week in the Journal of the American Medical Association (JAMA) shows that obesity continues to increase dramatically for Americans of all ages. According to the new data, 15 percent of those ages 6-19 (nine million children and teens) are overweight or obese.

Continuing research shows that the best way to control weight is to combine healthy eating with sufficient exercise. Many young men look to weight training to help them burn fat while building lean muscle tissue, but some people worry that lifting weights may harm growing bodies.

Not always true, says James Villepigue, a certified trainer and author of the best-selling book The Body Sculpting Bible for Men (Hatherleigh Press, 2001), offers advice for youngsters who want to start an exercise program.

&uot;At what age a teenage boy can start working out with weights has always been a topic of debate,&uot; said Villepigue. &uot;Some people say that weights should not be touched until after all of the growing is done or else you could affect the growth platelets and stunt your growth. Others say it is OK to start lifting weight at an early age.

Villepigue recommends the following exercises for a youngster’s program: running, dips, push-ups, pull-ups, chin-ups, crunches, leg raises, and squats, lunges and calf raises with no weight.

Depending on age and motivation, two to five sets of each exercise for the maximum amount of repetitions possible is sufficient. There should be 30 seconds of rest between exercises, and they should be performed three times a week. An additional 15-20 minutes of running on a rest day is enough for anyone who wishes to start an exercise program before the age of thirteen.

– 13-year-olds can start working out with weights, as long as the weights are light enough to allow 20-30 reps per set. They should basically follow the same program described above with the same set, repetition, and rest scheme.

At this point, they can also add the following dumbbell exercises: dumbbell curls, dumbbell overhead triceps extensions, and lateral raises. In addition, dumbbells can also be used to perform lunges, squats and calf raises. Continue this program for the next two years.

– 15-year-olds can start increasing the weight they lift, but should stay within 13-20 reps. For the next two years, they should concentrate on perfecting their exercise technique and form. They must only increase the weight when they can do over 20 repetitions easily.

&uot;Teens under 18 should not use any fancy weight training techniques or they may end up with absolute muscular failure,&uot; Villepigue warns, &uot;since there is still some bone growth and development occurring in their bodies. Remember, strenuous and heavy weighted exercise can interfere with the growth process, so keep it simple.

&uot;After 18,&uot; he adds, &uot;you can start going heavier in weight with no problems; by then all of the growth platelets, bone and joint structure should be fully developed.&uot;

James Villepigue is an ISSA Certified Personal Trainer and nationally recognized authority on health and exercise. He lives in the New York City area.