Wednesday, April 28, 2004

Fitness guidelines for youngsters

Lack of exercise is a significant factor contributing to the weight problem we face today. Being overweight and inactive has been shown to lead to heart disease, cancer, diabetes and obesity. For many of us, the previous information is already known, so what is my point?

If so much harm is being experienced by today’s adults who were more fit and active as youngsters, what is to happen to our current generation of youth when they become adults? Scary thought, isn’t it?

Parents today can have a major impact on the health and fitness of their children. The health condition of out future adults can be positively influenced by today’s adults.

It is not a news flash that youth fitness is at an all-time low. Let’s take a look at some of the perils of this fact.

Anyone who has not been living under a rock knows that indolence, sedentary living, obesity can lead to a number of negative health factors and disease. A number of inactive, overweight adults today were not necessarily unfit youths as is the case with today’s young people.

Today adult obesity has been called a crisis by some. Any number of sources show a high percentage of adults who are grossly inactive or do not exercise at all.

Recent studies reveal that 60 percent of adults don’t get the recommended amount of exercise (a minimum of 30 minutes a day). And 25 percent of adults do not exercise at all.

The promotion of exercise and fitness to our youth is imperative. Common sense gives us a multitude of things that children can do to attain and maintain fitness. Resistance training for youngsters is a valuable component to growth and development. Youngsters, indeed, can effectively participate in resistance training.

There is no standard age at which youths can start strength training. Typically, if a child has begun to participate in sports, he/she is ready for resistance training. A child’s physiological age is more important than his or her chronological age. Some 10-year-olds are taller, heavier, and faster than some 12-year-olds. Some 12-year-olds are more mature than 14-year-olds. Exercise programs need to create an overall balance in total fitness. Such programs include strength, flexibility and cardio vascular training.

Programs must be properly developed and supervised. They must be built around the needs, goals and abilities of the child. Some needs and goals include sports specific training and injury prevention.

Don’t let the child do too much too soon. It is important that the child have an understanding why he or she is involved in a resistance training program. Some of the benefits of resistance training are improved muscular strength and power, local muscular endurance, positive influence on body composition, improved strength balance around joints, improved total body strength, and prevention of injury.

The following is a general guideline as to progression of resistance exercise in children.

• Ages 7 and under: The child should be introduced to basic exercises with little or no weight and should be taught proper exercise techniques. Progress from body weight calisthenics, partner exercises, and lightly resisted exercises.

• Ages 8-10: Gradually increase the number of exercises. Keep exercises simple. Start gradual progressive loading of exercises. Continue to emphasize proper technique and carefully monitor the child’s tolerance to the exercise stress.

• Ages 11-13: Teach all basic exercise techniques. Continue progressive loading. Introduce more advanced exercises with little or no resistance.

• Ages 14-15: Progress to more advanced exercises. Add sports specific components, and continue to emphasize technique.

• Ages 16 and older: After all basic level programs have been mastered, introduce adult level programs.

The key to all of this is to start small and continue to master skills before increasing weights, because many times muscular strength may not be consistent with bone development and soft tissue development (ligaments and tendons.) Training youths is not like training little adults. It requires specialized supervision.

Resistance training is just plainly beneficial for children, be they athletes or not. It is the sensible way to develop lean muscle tissue, which in turn allows the body to burn more fat and operate more efficiently. Resistance training is not just for body builders, nor is it for adults only. This training will help them develop a lifestyle of exercise and fitness.

Just because much of our adult generation has become obese and sedentary does not mean that future generations have to be the same. Parents should seek out professional advice to help their children develop an appreciation for a healthy lifestyle.

(For questions or comments, contact Mike atgitfit@bellsouth.net.)