15 Slices
Medium 9781591200994

7. Tips for Gaining and Losing Weight

Antonio Ph.D., Jose Basic Health Publications ePub

K

ids these days are getting hit from all anglesif not physically on the football field or basketball court, theyre bombarded by peer pressure and media messages of who and what they should be. At earlier ages than ever before, they become concerned witheven obsessed bytheir physical appearance. It seems, for young girls, that the emphasis on being thin is reaching epidemic proportions. According to the National Eating Disorders Association, an estimated 51 percent of girls ages nine to ten feel better about themselves if they are on a diet. For young boys, the pressure to gain muscle and dominate opposing athletes is now evident on every level of play. What often gets lost in the desire to lose or gain weight is how to do it the right waythe healthy way.

No ten-year-old is going to have the emotional maturity to develop and maintain a proper diet and exercise regimen. Children may only know that thin is in or be concerned with how much they can bench press. There is a right way to gain weight and a right way to lose weight, and ultimately its up to the parents to instill healthy habits.

See All Chapters
Medium 9781591200994

3. Strength Training and Conditioning for Kids

Antonio Ph.D., Jose Basic Health Publications ePub

Contributed by Joel Raether, M.A.Ed., and Michael S. Sanders, M.A.Ed., CSCS

R

unning and weight trainingin a nutshell, these are the two main components of an effective exercise program. We know running is generally considered good for you, but what about weight lifting?

 

 

• Does weight training stunt growth? This is actually a myth.

• Will lifting weights injure a child? Not if it is done safely with proper supervision and training.

• At what age can my child start lifting weights? The simple answer isat any age that he or she wants, as long as adult supervision is present. Take, for instance, the age at which girls start gymnastics: often as young as two years old! Gymnastics is similar to weight training, except that in gymnastics you lift your body weight rather than a barbell, dumbbell, or other implement. But always remember, safety should be the main concern when considering weight lifting for your child.

This chapter will examine some of the common misconceptions regarding strength training for children, as well as look at developmental considerations, injury concerns, and program design. It will discuss coaching children, clarify gender-specific concerns surrounding strength training for children, and provide sample training programs.

See All Chapters
Medium 9781591200994

2. Simple Rules of Exercise for Kids

Antonio Ph.D., Jose Basic Health Publications ePub

R

esearch shows that it is safe for children to lift weights and exercise. It will not, as rumored, stunt their growth, break their bones, fill them with rage, or abruptly and profoundly drop their IQ. A child who lifts weights can still take part in intellectual pursuits, finish his or her homework, or become a computer whiz. And weight training and working out may actually help improve performance in these areas. No, not in a bigger biceps will make them a stronger artist sort of wayrather, pumping iron and becoming fit can do wonders for a childs self-esteem and confidence, and it will add to their energy reserves and motivation, not detract from them. Plus, stronger muscles can make a child a better athlete.

So, lets get something straight right from the get-go: weight lifting, when done correctly, is not dangerous. In fact, its quite healthy and has been shown to reduce the prevalence of injury, both in the weight room and out on the field of play.1 Do not surrender yourself to the myth that lifting weights is dangerous for your children, regardless of what many conventional doctors may claim. Studies have repeatedly shown that poor technique and lifting habits lead to injury, whether youre nine or thirty-nine.2 Proper exercise training can set your kid off on the right foot for a lifetime of growth (inner and outer) and achievement.

See All Chapters
Medium 9781591200994

6. Special Nutritional Needs During Exercise

Antonio Ph.D., Jose Basic Health Publications ePub

Y

our child does not have to be a professional athlete to take advantage of proper pre- and postexercise nutrition, and to do so does not require a nutritionist. Most kids and adolescents have only a fleeting notion of the importance of food, especially when it comes to its impact on exercise and sports. Well, its about time for that to change. The fundamentals are simple and, once the extraordinary benefits are realized, success will become your childs own motivation to continue.

PRE-EXERCISE NUTRITION

What should your child eat before exercise? We suggest that a meal should be consumed two to three hours before a game or match. Preferably, this meal should contain unprocessed carbohydrates (vegetables and unrefined starches such as oats or brown rice), lean meats (chicken without the skin), and copious amounts of water. It is important as well that your child choose foods that he or she is accustomed tothis is no time to experiment with new food choices. How much your child consumes depends on body weight and age. We do suggest that your child stay away from fatty foods since these take a long time to digest. Plus, your child should consume simple carbohydrates (such as sports drinks) ten minutes or less before the match and keep consuming them throughout the game, when possible.

See All Chapters
Medium 9781591201694

1 ► Coffee—The Magical Brown Elixir

Antonio Ph.D., Jose Basic Health Publications ePub

1

Coffee—The Magical Brown Elixir

One hundred ten million Americans can’t all be wrong. That’s how many coffee consumers there are in the United States. The National Coffee Association found in 2000 that 54 percent of the adult population of the United States drinks coffee daily.1 There’s a reason why millions of us wake up, rub our eyes, and plod our aching bodies to the coffeepot, take out two scoops of the brown aromatic grind, dutifully pour water in the brewer, and wait impatiently for the coffee to appear in our cups. It’s because we love the taste, the aroma, and the eye-opening effects of coffee.

Coffee is good for your health. It charges up your brain. It makes exercise easier. And, to top it off, it can even help you burn fat. So, why haven’t you joined the Javalution?

FUNCTIONAL COFFEE

Not only can you get the benefits of drinking coffee, which include a lower risk of type 2 diabetes and an energetic boost to your gray matter, but with the addition of “nutraceuticals” to coffee, The Javalution Coffee Company, Inc. has enhanced the health- and fitness-promoting effects of coffee. The best beverage in the world has been improved! Some food experts call this new category “functional coffee.”

See All Chapters

See All Slices