Children’s Fitness

According to the American College of Sports Medicine, one of the top fitness trends of next year will be for trainers to work with children under the age of 14. There are many reasons for this: childhood obesity, sports training, etc… This trend coincides with a common question parents ask me regarding youth athletics and training in specific:

At what age should children begin lifting weights and working out?

Before the age of 13, children’s bodies are still developing, and therefore, heavy strength training is generally not a good idea. Additionally, a pre-adolescentchild is still growing at a rapid pace to get ready for their teenage and adult figure. It is unnecessary to place undue strain on this natural occurrence as well.

However, I do believe that a child who is resistant to all other forms of exercise but displays a willingness to “hit the gym” can be introduced to a strength program slowly butonly with professional guidance. There also may be some elite level athletes at a young age where some light strength work may be beneficial. However, sessions should be brief, no longer than 30 minutes. Safety is always first and foremost. And never have a child lift to fatigue, or anywhere near it. It is safer to fatigue with non-weight bearing exercises such as lunges or push ups. These sessions should be more about learning form, technique, dexterity, and confidence than about sculpting musculature.

On top of this, I firmly believe in cross training for everyone, of any age! I am firmly against anyone, ESPECIALLY children, spending 5-6 days per week focusing on a single sport or activity. This leads to burnout, boredom, overuse injuries, and distaste for sports. While it may become necessary for some top end athletes at a certain age to concentrate on their sport of choice, it should never become all consuming. Research proves that cross-training, or in kids’ terms, playing other sports (even recreationally) is much more beneficial than focusing on one talent alone.

To put this in perspective, take a 12 year old pitcher. If all he/she does year round is pitch, certain muscles will be put through the constant strain of throw a baseball. Others that can round out an athlete’s body will be completely ignored. So while some muscles are being unduly strained, some are being ignored that may actually help a pitcher. If this same pitcher plays soccer in the off-season, his/hers legs will develop at a faster rate (which is a huge benefit for a pitcher) while the rotator cuff and elbow get a needed break. Best of all, the athlete’s mind gets a break from baseball!

October 1, 2008 | Filed Under Health Tips 

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  • Tip of the Month

    January 2012

    Smart Starbucks and Steakhouse Choices

    Starbucks Choices
    • Peppermint Choc Mocha- 520cals, 20g fat
    • Pumpkin Frappuccino- 420cals, 13g fat
    • Flavored Latte- 360clas, 16g fat
    • Latte- 220cals, 15g fat
    • Coffee w/cream and sugar 180 calories
    • Cappuccino- 120cals, 4g fat
    • Coffee w/sugar 90 calories
    • Coffee w/cream 90 calories
    • Coffee w/whole milk 60 calories
    • Coffee w/skim milk 30-50 calories

    Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

    Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

    Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

    Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

    Just your coffee could account for 20 pounds of caloric intake annually!

    Steakhouse Choices
    • Caesars Salad- 800cals
    • Chopped Salad, 320cals
    • Spinach Salad, 170cals click here for more »

    click here to read past tips

  • Recipe of the Month

    January 2012

    Drink alcohol a little more wisely!

    Drink Choices
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    • White Russian, 260cals
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    • Tonic or Soda, 100cals
    • Winter Beer, 150-200cals
    • Beer, 150cals
    • Bloody Mary, 130cals
    • Wine, 120cals
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    • Champagne, 85cals
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