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Tuesday, April 23, 2013

Children, Chalk, & Chimera



I'm an exercise fanatic. I commend folks who take fitness seriously. And I am passionate about kids who grab the Health Bull by the horns. Children who exercise regularly and with intensity can achieve substantial muscular development, and they certainly curb any risk of obesity. But young humans were simply not designed to lift weights, right? It stunts their growth and affects their growth plates, doesn't it? Isn't that what we were told?
Recently an article appeared in the Journal of the American Academy of Pediatrics which shed favorable light on the effects of resistance training in children. Several other related studies have also found that weight training is not only safe for young people, but it can actually be beneficial, if not essential.
In the Pediatrics review, researchers with the Institute of Training Science and Sports Informatics in Cologne, Germany, analyzed 60 years’ worth of studies of children and weightlifting. The studies covered boys and girls from age 6 to 18. The researchers found that, almost without exception, children and adolescents benefited from weight training. They grew stronger. Young people of any age who participated in resistance training at least twice a week for a month or more showed greater strength gains than those who worked out only once a week or for shorter periods. 
Over all, the researchers concluded, “regardless of maturational age, children generally seem to be capable of increasing muscular strength.”
As an ACSM-cPT I checked in with my certifying agency, the American College of Sports Medicine. Here's their take:
"More recently, the importance of strength training for both younger and older populations has received increased attention, and a growing number of children and adolescents are experiencing the benefits of strength training. Contrary to the traditional belief that strength training is dangerous for children or that it could lead to bone plate disturbances, the American College of Sports Medicine (ACSM) contends that strength training can be a safe and effective activity for this age group, provided that the programs properly designed and competently supervised. It must be emphasized, however, that strength training is a specialized form of physical conditioning distinct from the competitive sports of weightlifting and powerlifting, in which individuals attempt to lift maximal amounts of weight in competition. Strength training refers to a systematic program of exercises designed to increase an individual's ability to exert or resist force."
So should children be hitting the gym with their parents? In my opinion, yes. And I suggest the following considerations:

1) FORM - Children should be coached on proper form first and foremost. Neural networks are wiring together like crazy during these young years, and seizing this window of opportunity is paramount for longevity. "Raise a child in the way they should lift and when they are old they will not hurteth." I think it says that in the Bible. Somewhere.

2) WEIGHT - Keep weights low to moderate, keep reps high, and enjoy flexibility. More than building strong muscles we are building strong tendons. It takes years to condition tendon strength. Going big and then going to the ER is not the goal. Breaking a good sweat while incorporating yoga into a fitness program is more the direction we should be heading.

3) CONNECTION - Discuss visualization and the relationship between the mind and the body. Ask questions, "What does that feel like? Does it burn a little? If you close your eyes can you see the muscle fibers working?" Every great body sculptor understands the mind-body connection. They also understand to check ego at the door. Teach your little ones that exercise is fun and is not a "coolness" competition. Exercise is a way of celebrating life in the human form.

4) NETWORK - Get on board with other families that embrace a healthy and well-rounded lifestyle. Sound fitness training for children is not bench presses followed by BBQ. Learn about pre-workout and post-workout nutrition, the roles of carbs, proper intake levels and healthy sources of protein, and how to get lots and lots and LOTS of those good fats. Are 50% of calories coming from raw, whole foods? Are kids consuming water or a sports drink? Find knowledgeable personal trainers and coaches that are curious and are studying current trends and the latest research, and pick their brains.

5) FUN - Finally, make the process fun! If a kid is mandated to embark on a fitness regimen it will likely only last as long as the parent/coach is cracking a whip. Invite children to explore the world of physical form. Hang, swing, jump, bounce, twirl, twist, push, pull, swim. Be creative, be sensible, be sustainable, and be yourself. If you like football and your 6-year old son likes ballet listen up! The child's soul is speaking.