The Benefits of Resistance Training for our Children:
Research studies strongly suggest that resistance training for youth brings positive benefits. It has been found that most children who adhere to a well-supervised, progressive resistance training program can safely increase their strength and improve their athletic performance. In a meta-analysis of 28 studies on the effectiveness of resistance training in children, Falk & Tenenbaum reported strength gains ranging from 13 to 30 percent. (1) The authors also reported that a training frequency of twice per week was sufficient to induce strength gains; however, the exact duration and intensity remained to be determined. In addition, resistance training may provide some resistance to injury. (2) Stronger, less easily fatigued muscles are less likely to become injured.
Other potential benefits of resistance training for youth may include increases in muscle power, endurance, bone mineral density, body composition, motor performance skills, sports performance, and overall health and well-being.
Mechanisms of Muscular Strength Gains:
Prepubescent children gain strength differently than adults. Prior to puberty, motor learning, rather than muscle hypertrophy, is more likely to account for strength increases. (3-7) It appears that muscle-strength gains in children have stemmed from neural adaptations, including changes in motor-unit activation, motor-unit coordination, recruitment, and firing, as opposed to growth in muscle size (hypertrophy).
Moreover, girls and boys achieve similar gains; however, after puberty, boys tend to gain more strength due to testosterone. Furthermore, girls usually experience their fastest increase in muscle strength during their year of most rapid growth, usually about ages of 11.5 to 12.5 years. On the other hand, boys gain muscle strength after their growth spurt, or ages 14.5 to 15.5 years. In addition, training-induced strength gains in boys have been associated with an increase in fat-free mass due to hormonal influences (i.e., testosterone).
Possible Risks and Concerns:
Despite the benefits of resistance-training programs, the potential for injuries does exist for children who participate in them. The most common of these are strains, especially to the lumbar spine. Other concerns have focused on the effects of resistance training on growth and bone maturation. Although injuries to the epiphyseal plate (growth cartilage) have been reported in the past among adolescents involved in resistance-training programs, (8,9) such injuries were due to improper technique and training protocols. Faigenbaum and co-workers, however, indicated that resistance training did not have an adverse effect on growth. (10,11) In fact, resistance training may provide an effective stimulus for growth and bone mineralization in children, especially for those at risk for osteopenia, the presence of less than normal amounts of bone, or osteoporosis, loss of bone tissue resulting in bones that are brittle and liable to fracture.
Thus, most experts would agree that children can undertake a well-supervised resistance training program without incurring any further injuries. (1,5-7,12) As long as the training programs are well supervised and taught with age-specific needs in mind, the risk for injuries among children and adolescents becomes very minimal. (13)
Training Guidelines:
The consensus among most experts is that in the initial adaptation period of training, children/adolescents should begin with a training protocol featuring high repetitions (i.e., 1 set of 10-15 reps) and light to moderate loads, at a minimum of twice per week on nonconsecutive days. (13-15) Exercise selection should include all major muscle groups, with a focus on proper technique and execution.
Youth Resistance Training Program:
As youngsters progress through the training regimen, it is important to gradually increase their overall exercise volume (i.e., resistance, repetitions, and load). On average, a 5-10 percent increase in training load (i.e., 2 to 5 lbs.) is appropriate for most exercises. Eventually, they can progress to 2-3 sets of 6-15 repetitions, depending upon needs and goals. (13)
It is crucial that children be exposed to a variety of activities that will enhance all the components of physical fitness, including cardiovascular fitness, muscular strength and endurance, body composition, and flexibility. Resistance training becomes, then, an important tool for the development of muscular strength and endurance. When properly instructed, it can be safe, effective and, most importantly, fun!
*Here are some yummy healthy lunch and snack ideas for your child.
When your child goes to school, you want them to be at the top of there game so they can stay alert and perform well. Eating a healthy lunch and snacks will help fuel there brain and body. But putting together healthy lunches and snacks can be surprisingly difficult and time consuming. It’s certainly much easier to bring pre-packaged snacks and lunches to school. These options, however, are often filled with saturated fats, sodium, and sugar—all things that you should avoid.
Below are some suggestions for lunches or snacks that are delicious, healthy, and easy to make. Round off any of these with fruit (apples, oranges, bananas) or veggies and beans (carrots, celery, edamame) on the side.
Sandwiches:
Use whole wheat, whole grain, or flax breads. Options for easy and yummy sandwiches are:
•Peanut butter and jelly, topped with sliced banana
•Low-fat deli meat, lettuce, tomato slice, and mustard or hummus
•Cheese, avocado, sprouts
•Smoked salmon, low-fat cream cheese, tomato, red-onion
Kabobs:
Use wooden skewers (cut off the sharp end of the kabob) to create healthy kabobs. Alternate sliced apples, bell peppers, grapes, baby tomatoes, cantaloupe, watermelon, broccoli, baby carrots, and anything else you can think of. For dipping, use yogurt, hummus, sour cream, or tzatziki, a Greek sauce made with yogurt and spices.
Pitas or roll-ups:
Whole-wheat pita or roll ups are great because you can stuff them with anything: low-fat deli meats, steamed kale, sliced cheese, tomato and cucumber slices, sprouts. Stuff these beforehand, or simply pack the ingredients and put it together when you are ready to eat.
Thermos food:
•Hot Food: soups and stews (this is an especially useful way to deal with leftovers)
•Cold Foods: blend up a cold fruit and veggie smoothie before you leave for the day
Healthy Snacks:
Snack Food Calories Serving Size
apple 90 1 apple
baby carrots 26 8 baby carrots
banana 65 1 banana
cherry tomatoes 3 1 cherry tomato
celery sticks 1 1 stick
celery with hummus 89 1 stick with hummus
cottage cheese 90 ½ cup
dried fruit 130 ¼ cup
granola bars 100–200 1 bar
hard-boiled egg 77 1 egg
hummus 88 2 tbsp
oat bran pretzels 120 18 pretzels
orange 62 1
raw almonds 180 21 pieces
raw mixed nuts (unsalted) 170 ¼ cup
soy yogurt 150 ½ cup
100% whole wheat pretzels 110 10 pretzels
yogurt (fruit) 119 1/3 cup
Source: USDA National Nutrient Database
*Activities for Children to Keep Them Healthy during these winter months.
With childhood obesity becoming a problem, more and more parents are on the look out for things to do with their children to get them off the couch and doing something constructive. Some of you might find it a bit hard to do during the winter months, but I have found winter fitness activities for kids.
Here are a couple ideas that your child might like and enjoy doing. Enjoy.
There are some winter sports that go on as well that you can be a part of. Many times, there are places that have basketball indoors so kids have something to do during the winter months. Some sports centers have indoor soccer with teams that kids can join.
The wii system is one last thing that can bring your family some fun. Unlike other video games, this one makes you actually do the actions so that you are getting somewhat of a workout. If you don't want to bring children out in the cold, then this is one option for keeping your children healthy, happy, and active.
