兒童、青少年能不能做重訓、練格鬥？ (by 林杏青復健科總醫師)
運動是一件很棒的事，從小就培養運動的習慣，除了健康，更可以幫助發育、手眼協調、團體互動。
日本漫畫裡面常看到主角從小就接受各種地獄特訓，例如鬥球兒彈平、七龍珠、獵人、海賊王等等。但是……這麼小就做重量訓練真的好嗎？
那若想將武術作為小孩學習的運動，這種具有衝擊性、較容易受傷的運動真的適合小孩嗎？
今天由喜愛巴西柔術的復健科總醫師來和大家聊聊這些問題。
兒童絕對不是大人的縮小版
網路上常看到一張小朋友蹲在地上的照片，然後會有人說小朋友都能做到這樣的蹲法，為什麼大人不行之類的。
錯，小孩絕對不是大人的縮小版。小孩在不同年紀髖關節、膝關節的角度和成人都不同，更別提骨骼、肌肉、生長板、最大心率、休息心律也都不一樣，是不能類比的。不然的話為什麼嬰兒可以輕鬆吃腳，稍微長大一點就吃不到了？
我們依照年紀來看看適合做的運動訓練有哪些：
2~5歲
這時候年紀還太小，並不適合去參與特定的專項運動。而且這時候進行任何的訓練也無法證實對未來有任何長期的好處。2~5歲的小朋友建議自然的跑步、丟球、接球、翻滾、玩水都是很不錯的。
6~9歲
這年紀小朋友的注意力已經開始增加，可以為了一項運動目標而努力，例如跑得更快、把球丟得更遠。可以開始接觸一些球類運動，例如網球、足球等等，也可以接觸一些武術運動，訓練敏捷、平衡和動作變換的能力。如果小朋友的動機夠強，可以進行一些力量訓練(strength training)。
但是不建議使用機器做重量訓練、也不建議使用自由重量(free weight)做訓練、也不建議依照大人的方式來訓練心肺。如果沒有家長陪同的話，建議至少每五名小孩要有一名專業訓練指導者陪同。
10~12歲
孩子理解能力已經發展得較好了，比較能思考一些比賽策略，可以進行一些較複雜的運動，例如橄欖球、籃球、曲棍球、高爾夫等等。
這段年紀的孩子建議把運動的重點放在技巧和動作上。此時也可以開始進行一些心肺和協調能力的訓練，例如使用藥球、平衡板，或是利用自己的體重來做一些輕重量的自由重量訓練(free weight)。
這個年紀的孩子還是不建議使用機器做重量訓練，也不建議依照大人的方式進行心肺訓練。
建議至少每15名孩子要有一名專業運動指導者陪同，且要注意青春期帶來的各種影響。
13~16歲
這時候的孩子除了延續上個階段的訓練以外，發育較成熟的孩子可以開始加入一些大人的訓練方式，例如使用健身器材、心肺訓練等等。建議一樣每十五名孩子至少要有一名專業運動指導者。
那武術、格鬥運動訓練呢？
重量訓練中健身器材的訓練如同前面的部分所敘述，等身體長大到和成人接近時再開始。但是格鬥、武術訓練就較複雜。其實很多知名格鬥選手都不是從小就開始綜合格鬥訓練的，有些人先踢足球、打籃球、空手道、柔道等等，即便是武術也不是全接觸性的打擊運動。
事實上比起從小要不要練習武術、格鬥運動這個問題，更重要的其實是訓練的方法，只要能在比較沒有傷害的情況下，做好完善的防護進行武術、格鬥的運動，是很好的培養體能、反應速度、肌肉力量的一種運動。
對於衝擊性比較大的接觸運動，一定要對其潛在的傷害有足夠的認知，並且注意小朋友是否發育到適合的體能條件。
其實我們更建議讓小朋友多方嘗試各種運動，避免專練單項運動，以培養興趣為優先，不要去在意比賽成績。讓孩子快樂、健康的長大比什麼都重要。
所以說我們不能把小孩放在鐵籠裡互打，然後家長在旁賭錢囉？
廢話當然不行，除非你是抓狂一族。
運動受傷時幫助你找醫生與物理治療師的搜尋器 (www.EasePain.tw)
參考資料：
1. Guidelines for Children in Exercise Facilities: Guidelines for exercise professionals and exercise facilities; developing and implementing physical activity programmes or providing exercise facilities for young people in New Zealand.
2. Children and sports: Choices for all ages; Healthy Lifestyle–Children’s health; By Mayo Clinic Staff
3. Effects of combat training on visuomotor performance in children aged 9 to 12 years – an eye-tracking study, Ju YY, Liu YH, Cheng CH, Lee YL, Chang ST, Sun CC, Cheng HK. BMC Pediatr. 2018 Feb 7;18(1):39.
註：本部落格文章是以科普、衛教為出發點，不代表任何人的生理狀況。每個人的身體皆不相同，有任何疑問請詢問自己的醫師、物理治療師、專業教練。
文章中的海灘小孩照片為 CC0 授權。
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