Fitness Tips

Weight training and Children ...from OPHEA site

2005-01-05T13:56:00.000-08:00

Resistance (Weight) Training and Youth: A Positive Approach
By Ted Temertzoglou of the Birchmount Exceptional Athlete Program (B.E.A.P.), Ophea Master Trainer and co-author of Exercise Science: An Introduction to Health and Physical Education by Thompson Educational Publishing.

Introduction

When is it safe for my son or daughter to engage in resistance (weight) training? For years parents and coaches have struggled with the dilemma of when they should encourage their children/player(s) to begin a resistance training program. There are many concerns that must be addressed before deciding to engage in such a program. They include determining correct starting ages, safety considerations, risk of growth (epiphyseal) plate damage and proper lifting techniques.

Let’s take a closer look at these concerns and examine what current research suggests.
Age and Lifting Weights

There is no ideal age to begin resistance training, as studies that have been done on children as young as six years of age have shown. Researchers believe that if kids are old enough for sports programs, then they’re old enough to start a resistance training program. They can safely train provided they follow these guidelines:

1. They should be monitored by trained individuals who are familiar with youth resistance training programs. These instructors should:

* Be certified in the area of strength/resistance training.
* Apply resistance training appraisals (fitness tests) in order to best determine the individual’s needs.
* Closely supervise the individual while they're lifting to ensure proper technique is used.
* Instruct the individual on how to properly plan a resistance-training program and teach them which exercises to perform, as well as the number of sets, repetitions and weight (the load) to be used.
* Instruct the individual on how to set program goals, and monitor their progress with the use of a journal or training log book.
* Use a variety of exercises and training styles (e.g. resistance machines, free weights, body weight, elastic tubing and medicine ball exercises) to keep the programs fun and exciting.

2. Youth resistance training programs should follow appropriate training guidelines that are approved by the exercise science community. These include:

* Avoiding maximal lifts (lifts the youngster can only do once or twice) and near maximal lifts (lifts the youngster can only do 5 or 6 times), as these may result in damage to growth plates (See next section).
* Starting off by doing 8-15 repetitions with 1-3 sets three times per week (minimizes chance of injury to growth plates).
* Using proper lifting and spotting technique at all times.
* Focusing on fundamental upper and lower body lifts, such as the bench press, front pull down, abdominal crunches, squats, leg curls and calf raises.

Keep in mind that any exercise that requires the use of one’s own body weight, such as push ups, sit ups, and lunges, does classify as resistance training and should be the focal point of any beginner program. When the techniques of these exercises are mastered, then one can graduate to a heavier loads using weighted equipment such as medicine balls, tubing, machines or free weights. The application of these guidelines will increase the success rate of any program.
Injury and Resistance Training

There is a widespread belief that resistance training can stunt growth by damaging growth plates, which are located near the ends of bone - where linear growth takes place. This accusation is largely false provided proper lifting techniques are followed. In fact, bone needs this type of stress in order to grow strong and healthy. Damage to growth plates is not a concern in weight training as long as maximal or near maximal lifts are avoided and proper lifting techniques are taught. The major concern for youths is the use of maximal or near maximal weight. These loads could prove dangerous especially when they place direct pressure on the spine such as in the case of a maximal or near maximal squat.

Others argue that children can perform these lifts as long as proper technique is used, and the weights are light and the repetitions are high. Research states that most of the risks associated with growth plate damage are the result of fractures, sprains and falls. More growth plate injuries occur in youth hockey and other contact sports, and are rarely seen in the weight room.

The best way to reduce the risk of injury is to keep any weight training as simple as possible while still meeting the needs of the youngster. Focus on the fundamental upper and lower body lifts, such as the bench press, front pull down, abdominal crunches, squats, leg curls and calf raises to name a few. Again, once technique is mastered, then the individual may move on to a variety of exercise equipment.
Benefits to Youth

When children are introduced to weight training at an early age it helps them learn proper lifting technique, which will allow them to progress to more complex resistance training programs in the future. Resistance training prepares the body for the physical stresses that occur during play and sport. Furthermore, an early start promotes habitual behaviour and a general appreciation of the benefits of training. Since some children and adolescents are heavily involved in sports at an early age, implementation of proper weight training techniques and programs are beneficial in order to help the individual become stronger as he or she progresses in their chosen sport.

Weight training also:

* Increases strength of connective tissue such as tendon and ligaments.
* Increases bone strength - this is of particular interest to young females, as they are more prone to osteoporosis, as greater gains in bone mass can be made in premenarchal girls (before they get their first period) than girls who have already started menstruating.
* Improves confidence levels.
* Increases self esteem.
* Reduces the risk of injury in sport.
* Increases overall strength, endurance and power.
* Improves motor skills, leads to better sport performance.

Girls and Resistance Training

Some girls still think that lifting weights will make them “bulky” and muscular. The truth is that women have approximately one-tenth the circulating testosterone (male hormone responsible for secondary sex characteristics and muscle growth) that boys have. The greatest benefit to young girls is the increase in bone strength that resistance training provides. Since females are more susceptible to osteoporosis (a preventable bone degenerative disease) and as greater gains in bone strength can be made in girls, before they get their first “period” than girls who have already started menstruating.

Furthermore, in the context of relentless media bombardment about how girls “should” look, resistance training can provide girls with an opportunity to have control over their own bodies. Whether the desire is to “feel good” or to seek athletic prowess, resistance training can provide a step in that direction
Conclusion

The benefits of resistance training for youth are well documented. A stronger body helps youngsters both in the athletic arena and in their daily lives. It helps them feel better about themselves, and can make them better able to participate in the the lives of those around them. It teaches them how to set and achieve goals through dedication and commitment to a program, which in the process, makes them feeling better about whom they are.

Resistance training should be a part of a well balanced exercise program that includes stretching and aerobic activities, such as walking, jogging, swimming, skating and in-line-skating or team sports such as soccer. The benefits are far too great to ignore and as long as proper guidelines are followed, kids and adolescents can enjoy and reap the rewards provided by resistance training.

Reference List

1. T. Temertzoglou and P. Challen. Exercise Science: An Introduction to Health and Physical Education. Thompson Educational Publishing. Toronto, Ontario. 2003 ISBN 1-55077-132-9 Information on Exercise Science Text 2003

The author would like to thank The Canadian Health Network for allowing excerpts to be taken from “What are some important things to consider in regards to resistance/weight training for youth ages 12 to 17? (Feb 2004) , which was created for the Canadian Health Network by the Alberta Centre for Active Living with contributions from Ted Temertzoglou of the Birchmount Exceptional Athlete Program (B.E.A.P), and the Lifestyle Information Network.

The Skipping Rope…much more than a playground toy

2005-01-04T09:01:00.000-08:00

In our hi-tech society, the skipping rope is an over looked piece of equipment that puts a Cardio studio in your home for less than a couple of Starbucks Latte’s.

Long before stair masters, elliptical trainers and spinning classes; athletes from all descriptions relied on this simple tool to deliver a Cardio workout on the spot.

Twenty minutes of jumping rope is certain to provide you with just as much of a workout as time on any cardio machine with the bonus of being able to carry it with you where ever you go, and enough money in your pocket to travel where ever you want.

While jumping rope may not be sexy, it is certainly not child’s play as it may take you some time to work up the skill to go 10 or 20 minutes without stopping. As you build up your skill level, you can vary the intensity, by increasing your speed.

Before you put off your walk or run because it is too cold or wet, take out your skipping rope, put on some music and go as long as you planned initially…all this in the comfort of your own home.

Time to focus on your success

2004-12-31T13:14:00.000-08:00

The new year presents an opportunity to look forward to a clean slate.

Use this time to focus your attention on the attainable tasks necessary to get to your end fitness or weightloss goal. Now is a perfect time to get your partner to commit to a workout plan too (this will increase your chances of success).

Remember, your good efforts will be rewarded and what seems like hard work, becomes much lighter the more you do it.

Stay focused on the small things necessary to improve your performance and your over all performance will improve.

Enjoy a Happy and Healthy New Year!

Donate to CARE earthquake relief

2004-12-30T14:14:00.000-08:00

As we all struggle to come to grips with the earth quake tragedy, I have posted a link to the CARE Canada Tsunami relief fund so that you may make a contribution.

Please accept this in the spirit it was intended and support CARE or the charity of your choice.

Have no regrets...

2004-12-28T21:29:00.000-08:00

The holiday season brings with it a feast mentality that ultimately leads to the guilt complex which fuels our New Years Resolutions.

While the establish keys for workout program adherence do not mention this, my personal belief is that successful workout plans are not fueled by guilt but rather, embrace the positive benefits that are yet to come.

When we listen to people setting their resolutions, they are often driven by guilt and poor self image.

Those that are new to excercise may not have this same outlook. For them, getting fit is associated with leaving a negative past behind.

For me, the fact I have been lazy and tied up with Christmas parties over the past three weeks is not an inspiration to workout. However, the drive to excercise comes from the sense of accomplishment and the endorphene rush that accompanies it. (cardio workouts also give me a chance to relax and clear my mind)

Those that are new to excercise may not have be motivated in the same positive way. For them, getting fit is associated with leaving a negative past behind; my sense is this association with negative events underlies a great deal of frustration people have with fitness and diet programs, resulting in an increased likelyhood of failure.

For those new to fitness, now is time to take a leap of faith and have no guilt over your past...embrace the journey you are about to take and savour every small accomplishment you have made

Blogarama

Friend of Crosstrainer Wins Double Gold in Europa Cup Slalom Skiing

2004-12-21T18:00:00.000-08:00

Here is a quick shout out to Pat Biggs for winning not one but TWO Europa Cup Slalom races in Spindleruv Mlyn (CZE) http://www.fis-ski.com/uk/604/610.html?sector=AL&competitorid=4952&raceid=29622

As a recent addition to the Canadian Mens Alpine Ski Team, these two wins show that hard work pays off.

Great work Pat.

The devil is in the details

2004-12-21T17:19:00.000-08:00

The real trick to success with your workout program will be your attention to detail, and setting goals that are specific.

This is one aspect of excercise planning that is overlooked even by high level athletes but, a critical factor in the success of elite performers and the transformation of couch potatoes.

Rather than simply saying your goal is to workout for an hour, make sure you not only specify the length of time but also the task and the level it will be accomplished at.

This accomplishes one of the main objectives in setting workout goals, and that is creating a plan that provides an objective measure of success.

For athletes into team sports, factoring skills drills into your routine is critical in raising the level of game day performance. Accuracy drills serve as crucial yardstick for personal performance for a team athlete. Simply put, there is no one to blame but yourself if you miss a free throw or a cross ice pass.

The same goes to your weight lifting routine, you either completed what was on your to do list, or you did'nt. By building up a base of successful completions in a non competitive environment, you will be conditioned to perform to a given standard in a competition setting.

It is only through a detailed plan that you can see your progress through measured results.

Why did I say I would do THAT? Attainable Goals v.s. Motivational Objective

2004-12-20T20:37:00.000-08:00

When it comes to sticking your New Years resolution, broad motivational driven objectives often come up short. Perhaps is has something to do with the fact your objective of loosing 20 lbs. cannot be measured in the short attention span that most of us have.

This is why it is necessary to understand what is motivating you to make your resolution, and frame it in a way that has a positive association for you. Doing this will strengthen your desire stick to your resolution.

Once you understand what it is, you want to do, and why you're about to do it, then the real work comes. Just how are you going to do it? What are you going to sacrifice along the way?

When it comes to establishing a fitness program, the first attainable goal you need to set is Time.

By carving out time in your busy schedule, you will have no excuse not to get your workout in. But, if you do not block this time off, chances are you will let other things creep in and get in the way.

Personally, during the week, I like to take an hour around lunch for a bike ride or swim. ...admittedly, I have gotten slack in the last couple years and have not made it out for my pre-dawn cross-country ski (at -29c tonight it will not happen in the morning) which, for several years was a daily occurrence as it fit into my schedule quite nicely.

10 Tips to Keep your New Years Fitness Resolution on track

2004-12-17T11:09:00.000-08:00

As the Christmas shopping season rapidly comes to a close, Gyms and Personal trainers are bracing for the inevitable onslaught of people with a new interest in exercise programs.

While monthly enrolments at gyms more than double during January- March; for many, that enthusiasm is short lived with 30-50% of people abandoning their new found workout regime by this time next year.

Before you get discouraged, here are a number of suggestions that will prepare for success in your new found commitment to exercise:

Set Goals, and make them meaningful
Do not focus on your desired outcome (i.e.: losing 20 lbs) people become too easily discouraged when the changes are not immediate.
Focus on the process of what it will take to get to your desired outcome (i.e.: 30 minutes of Cardio/day)
Workout with your spouse - Research indicates that couples who workout together remain committed to their program much longer than singles.

Schedule your workouts - One of the main barriers to exercise success is time...although time is precious, so is your health. Clear some time in your busy schedule and give yourself a break.
Select activities you enjoy - Choose activities that you are interested in... not everyone needs to lift weights or run a marathon.
Put it in writing - while not everyone needs a computer program like www.fitnesssoftware.com to track their exercise, documenting your workouts provides motivation...write a contract with your workout partner!
Set achievable performance goals - one of the main factors shared by successful athletes is their ability to achieve a mastery over their skill and build on that to push their limits...Your first mile will begin with one step.
As you master your activity, increase the difficulty level to keep it challenging.
Workout in a convenient location - look for facilities that are close to your home or place of work as it will save you time and hassle.

Start slowly.... it is important to build up your program and if starting a new program, do so with consent of your Doctor.