I find it challenging at times to convey what I consider to be a healthy approach to nutrition because of all the “authorities” and “diet experts” circulating among the American population. More diet gurus have come and gone and have come back again to suggest that you “Stop the Insanity” and “Deal a Meal” yourself to a better body. Personally, I can’t imagine buying prepackaged food and being told what to eat or running out of points and not being allowed to eat. Better yet, how about having extra points left over and being told its okay to eat that big piece of chocolate cake and not to worry?

It seems that almost every diet propagated amongst friends, co-workers, and the media all seems to work to some extent as far as weight lose is concerned. (Well, for a while anyway.) But the focus should not just be on weight loss. It should be on losing excess body fat and improving health. This is where many dietary recommendations miss the boat and fail miserably at providing a life long approach to eating. It’s my contention that people need to focus on achieving a favorable level of health through proper nutrition and exercise.

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” – Hippocrates

Your Health at Risk

With all the diets out there, why are we as a nation still seeing a majority of people carrying excess body fat and suffering from stressed immune systems, heart disease (the number one killer in America), stroke (number three killer), elevated cholesterol levels, hypertension, and other self-imposed diseases? Why are there still unsuccessful attempts at losing this unwanted body weight and fat? Why are we still so unhealthy? Most diet plans are short term in nature, whereby the individual sees some weight loss in the beginning and once he or she goes back to what is deemed as “normal eating” they then tend to yo-yo or rebound. Essentially they gain the weight back that they lost and on most occasions go above the weight they started at.

Inevitably most people find themselves back to their previous – standing in line at their favorite fast food eateries (I just can’t use the term restaurant when referring to fast foods) with the hopes of maintaining their weight loss while returning to old routines. What most people fail to realize is that not only are they consuming way too many calories eating these unhealthy foods, but that most of what they eat provides little in the way of nutritional value. Your body needs to consume nutrient-dense foods daily to assist in fighting diseases. Ignoring these facts and having the opinion that “it won’t happen to me” increases the possibilities of acquiring a disease due to poor eating habits and lack of consistent exercise.

For example, let’s take a look at an average American meal at from McDonald’s that consists of a Big Mac, an order of small fries, and a vanilla shake to wash it down. Based on the nutritional information on the McDonald’s website, this meal consists of the following:

That’s 55g of fat, 161g of carbohydrates, 39g of protein, and a grand total of 1,310 calories. And this does not include any additional calories consumed by adding condiments to the meal.

If you are one who frequents McDonald’s or their equivalent, hopefully you are sitting back in your seat and thinking, “Wow! Do I eat that many empty calories at one time? Do I consume that much fat?” (Which by the way totaled over 20 grams of saturated fat.) But remember, eating healthy means more than just not eating junk. It means consuming nutrient dense foods daily.

Eating well comes down to some fundamental principles and implementation. Eating wholesome foods and structuring a sound eating plan doesn’t revolve around meetings or the need to be afraid of fats, nor do you need to join the anti-carb committee to achieve positive results. You need guidance, time, patience, and dedication to make it happen. You have the ability to make a permanent change that will benefit you for life and you need to start by becoming educated about what are healthy food choices for you and your family.

And Don’t Forget the Kids

With frequent social engagements, fast food establishments on every block, the Internet, TV, a lack of a healthy awareness, and a host of distracting activities, it’s no wonder the youth of this country is battling obesity. Researchers at the University of North Carolina in Chapel Hill compared trends in calorie intake, obesity, and physical activity for students from twelve to nineteen years of age over a twenty-year period. The study showed the caloric intake of these individuals has not deviated much at all, but physical activity has dropped significantly. The statistics show that only 29% of young people today participate in at least thirty minutes of exercise, compared to 42% back in 1980.

These figures are staggering and with the lack of enthusiasm from today’s teens along with the sedentary adult population, this number will only become increasingly more devastating. This ought to raise concerns for the parents of these teens (and the teens themselves) that will hopefully have them take stock in the fact that their health needs to be addressed. This problem can be countered by undergoing a regimen of daily physical activity along with an attention to proper nutritional habits.

According to the National Institutes of Health, 280,000 adult deaths each year in the United States are related to obesity. Remember, today’s youth becomes tomorrows adult, and people who are overweight or obese have an increased health risk for chronic diseases like diabetes, high blood pressure, kidney disease, stroke, and heart disease.

It’s time for us to make an effort to stop the vicious cycle of teen (and adult) obesity and encourage the future of our nation to take stock in themselves and their health. Those of you who are the parents of these children must lead by example, encourage your children (obese or not) to partake in daily physical activity, eat a healthy diet and make a pledge to each other to work together to succeed at your goal.

Photos courtesy of Shutterstock.

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These days a supplementation program seems to be more of a primary focus than having a properly executed training regimen, which to me is utterly preposterous. I fell victim to the supplementation enticement many years ago, as did most of my friends, only to find out that we were supplementing someone else’s wallet and found little benefit in what we were taking. I am not totally against all supplements, as I think adding a quality multi-vitamin from a company that has done a lot of real research is a good idea. But supplementation has become a way of life and people have forgotten the basic elements that should come before it.

Now, let me first state that I am not totally against supplementation and not all ergogenics are harmful, but for the most part, it does boil down to the basics first. In today’s athletic world supplements run rampant with ingredients we can’t pronounce and know very little about. Energy drinks, protein bars, and on-the-go supplementation are ubiquitous. Go into any Wal-Mart and you’ll find a slew of supplements on the racks for easy access by kids, parents, and even pregnant women grabbing a quick energy bar thinking they are getting something good for them.

Here is my simple supplement list for those seeking to gain an edge in their training and who want to be above average. All you have to do is C.H.E.C.K. it out:

Common Sense: I don’t need to (or shouldn’t have to) elaborate on this too much, but the use of common sense for success is vital. Making sure that your training is progressive, safe, and efficient, along with having a strong focus on proper nutrition, rest, and recovery will assist in providing the “edge” you need. Don’t complicate it. Just use good judgment based on your needs, listen to your body, and adjust accordingly.

Hard Work: Pretty self-explanatory. Working hard toward your goals is extremely important at helping you to achieve them. Success doesn’t come easy and, to me, that’s what makes it so rewarding when achieved.

Experience: Learn from the experiences of what others have done but also learn and understand your own. Too many people ignore their own experiences and don’t focus on what’s best for them. Make sure you learn from your mistakes and successes and apply the information intelligently.

Consistency: Progress in anything is unlikely without consistency. Being consistent in your efforts in all aspects is crucial to your success. This means your training, eating, resting, mental approach, and your desires. Supplements usually come into play for most when they fail to be consistent in their efforts. Believe in what you are doing.

Knowledge: Understanding what works and what doesn’t comes from learning and application. It enables you to gain a perspective on how to go about succeeding at your goals.

Those of you who are taking supplements, I offer this not as a challenge but merely as an experiment of sorts. Take no supplements of any kind for two months and honestly assess what happens. Notate your results and be as unbiased as possible. See if you really need what you are taking to succeed. If you are afraid to stop for this short amount of time, thinking you’ll lose whatever positive effects that supplementation has offered you, then consider yourself to be one of the victims of supplementation deception. Re-examine the above list and make sure you are doing all that is necessary to aid your progress.

Those of you who are considering supplements but haven’t yet ventured out, re-evaluate what you’ve been told about the necessity to supplement and make sure you are attending to the list above before falling victim to marketing strategists and grandiose promises. I have nothing to sell you and I benefit not by you adhering to my recommendations. I am merely passing along some common sense, a bit of hard work, my experiences, and my consistent passion for knowledge that has enabled me to express these thoughts to you.

Photos courtesy of Shutterstock.

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Interval training can be done in countless ways using an assortment of applications of varying modalities, protocols, and frequency. With interval training, there’s an elevated production of energy that can enhance the cardiovascular system, improve body composition, increase athletic and recreational performance, and increase anaerobic/muscular strength.

But as much as performing intervals is a solid means of training, it can have its pitfalls as well. Too often people abuse interval training – not realizing that such high levels of intensity, poor choices of modalities, or too many repetitions or frequency can lead to overtraining, which can in turn lead to injury, poor performance, a compromised immune system, and the endless list of negatives associated with too much of a good thing. Obviously, then, a person needs to approach interval training judiciously.

Take to The Hills

For the sake of being somewhat concise, today I will only discuss one running approach that I have found to be beneficial in a number of ways. This recommendation is nothing new under the sun, but a lot of individuals don’t place enough value on the benefits of the activity of incline or hill work.

One of the major advantages that I have found in performing incline/hill sprints is the reduction in compressive forces to the joints and soft tissue (muscles, tendons, ligaments) as opposed to performing intervals on flat surfaces. I have also found that there is less risk of becoming injured (even with a high output of energy) because stride rates (speeds) are reduced and more control can be used than when performing a specific exercise such as running, cycling, walking, and even the elliptical.

To clarify my reasoning, let’s think about it this way. If a car is on a flat surface and is moving along at 55mph then hits an incline, the speed of the car slows down due to the incline, yet the RPMs are still revving quite high. If the car were to continue at 55mph it would have to work even harder to maintain that speed requirement on the incline. In our case, we are looking to keep the RPMs high but not the speed. Incline/hill sprints will give the lower extremities in particular (legs, hips, hamstrings, calves, shins) a very good strength workout, not to mention the abdominals and torso. And of course, there’s the obvious stimulation to the cardiovascular and respiratory systems.

Some Considerations

Because intervals can be performed in a variety of ways, I will suggest that if you are doing a higher volume of work, it’s best to not do an all-out effort right from the beginning. Consider the interval reps the same way you would if you were lifting weights. If you were using a resistance that can yield 10 reps, the last couple of reps would be the most challenging. This has an inherent warm-up built into the program, allows for a greater focus on mechanics due to the repetitive skill work and can enable an individual to benefit from those last few repetitions in many ways.

Conversely, if you are going all-out right from the start, make sure you have an ample warm-up and consider only doing 4-5 max effort intervals as the output of energy will be too excessive to proceed without possibly risking improper form and may lead to an injury or overtraining.

Below are two examples that can be used interchangeably:

Down and Dirty: A Progressive Workout Example

Here’s a little down and dirty, quick interval workout that can be done on a treadmill or a hill. Please keep in mind that this is just one of hundreds if not thousands of ways to utilize incline/hill work.

First, do an easy warm-up such as a light half-mile to a mile jog to get the blood flowing. Once you are ready to start your incline/hill work, set the speed and incline so that you can perform a 30 second hard run with a 30 second recovery that allows you to complete 10 solid reps with the last few reps being a good, solid challenge (your running form should not be compromised).

For example, if you run a comfortable warm-up for a half-mile at a 10 minute mile pace (MMP) with a zero incline, bump the incline to 7 or 8 and push the speed so that you are running between 8:30 and 8:45 MMP. Once you complete the 10 reps, rest for 60 seconds. Now, using the same incline and speed, perform a 20 second sprint with a 10 second recovery for 3-5 reps. Depending on your warm-up time, this workout can be completed in less than 20 minutes.

High Output Interval Training (HOIT): An Outdoor Hill Workout Example

Should you choose to take this workout to the great outdoors and want to make it a max effort day, jog for a while to make sure you are well warmed up. Find a sizeable hill and either perform a timed all-out sprint up the hill or sprint the entire distance of the hill and walk briskly back to the start position.

Choosing time or distance will give you an endless array of variety in this case and can make for many more challenges. The walk down the hill is your recovery period and your time will vary due to fatigue, but make a conscious effort to make your way back down quickly, turn, establish your proper sprint position, then sprint the hill again. Turn and do another rep until all reps are completed. In this manner, you will get more rest due to the walk back but that will simply enable you to go at the hill harder so when it’s all said and done, the difference in the benefits will be nominal.

The Last Interval

Interval training should leave you taxed, but not completely exhausted. Working yourself to a point where you can’t finish the repetitions in good form or you are flat on your back is not, I repeat, not a productive approach to improving your health and fitness. Consider taking one or both of these workouts for a ride as a change of pace to your lower body and conditioning training and remember to use interval training as just another tool in your overall fitness program.

Photos courtesy of Shutterstock.

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If they add the additional component of moving quickly from one exercise to the next, they will not only increase their strength, but their metabolic conditioning as well.

It has been my experience that when an individual strength trains using controlled repetitions, utilizes perfect form throughout the entire set and works within their momentary muscular ability (MMA) on six to ten exercises, they can get quite strong.

If they add the additional component of moving quickly from one exercise to the next, they will not only increase their strength, but their metabolic conditioning as well.

This method of training allows for periods when direct conditioning training is absent or minimized and the athlete can still maintain a better-than-average level of fitness.

When periods of the year dictate a higher level of conditioning, training cycles can be advantageous to improving the athlete’s potential for advancements in his or her sport.

Because improving both strength and conditioning are a high priority for an athlete, there are times when direct work for both needs to be implemented in the training period.

For most young athletes and coaches the conundrum lies in finding the time. Time, as we know, can be a valuable commodity and so we must accommodate the athlete’s needs and availability.

Combination Training

In an attempt to optimize time and effort along with promoting proper rest and recovery for growth, the following approach of combining strength training with direct aerobic stimulation can be considered for training an athlete.

Before you start, though, you must first consider if the athlete has the capacity for such a workout. Not all trainees have the capacity mentally and/or physically to sustain such a program. This is where a qualified coach really comes into play.

Secondly, you must address the facility at which the athlete is training and the availability of modalities at the athletes’ disposal and the safety of use. A structure such as I’m about to recommend may not be conducive to crowded gyms but can certainly work well in a private establishment, the school gym possibly, and even the great outdoors.

The process is quite simple and direct as it involves performing a strength exercise alternated with a direct cardiovascular exercise.

For instance, let’s take a compound lower body movement like the squat and have the trainee perform a set of 20-30 controlled reps to MMA. Going to MMA means going until he physically can’t do another rep while keeping good form.

The athlete will then move immediately to the elliptical for 2 hard minutes. This does not need to be performed at a break neck pace, as his heart rate will be substantially elevated from the difficult set of squats that preceded.

Given the total time, the athlete’s heart rate will have been elevated several minutes, stemming from a metabolic as well as direct cardiovascular stimulation. At the end of the 2 minutes, give the trainee 60-120 seconds of recovery and move him to the next strength exercise.

A workout lasting 30 minutes will have the trainee using only a handful of “big exercises” followed by a bout of a cardiovascular exercise. If at all possible, combine strength and cardio pieces that do not overly stress the same muscle groups so safety is not compromised.

For instance, someone just off the leg press who already has wobbly legs and is breathing very rapidly would be ill advised to try and run on the treadmill as if could lead to improper form or injury.

Choosing the elliptical, stationary bike, stepper, or some type of upper body ergometer or equivalent would be a better and safer choice, but use whatever you have at your disposal that is safe for the trainee.

Note: The cardiovascular segment should be a high level of effort for the 2 minutes.

Sample Strength/Cardio Free-Weight Workout

• Squats/deadlift: 1 x 20-30 reps, then 2 minutes on elliptical
• 2 minute recovery
• Bench press: 1 x 10-12 reps, then 2 minute run
• 90 second recovery
• Chin-up/pull-up: 1 x max reps, then 2 minutes on stationary bike
• 90 second recovery
• Shoulder press: 1 x 10-12 reps, then 2 minutes on step machine
• 90 second recovery
• Row: 1 x 10-12 reps, then 2 minutes on vertical climber

Another approach is to prioritize the cardiovascular component first, then apply the strength portion of the program.

This approach works well with machine-based equipment for safety reasons as someone who just did 2 minutes of running would be ill-advised to perform squats or an overhead press.

Sample Cardio/Strength Machine Workout

• 2 minute run, then chest press 1×12-15 reps
• 90 second recovery
• 2 minutes on elliptical, then leg press 1×20-25 reps
• 2 minute recovery
• 2 minutes on stepper, then pulldown 1×12-15 reps
• 90 second recovery
• 2 minutes on stationary bike, then shrug 1×12-15 reps
• 90 second recovery
• 2 minutes on vertical climber, then machine rows 1×12-15 reps

Lastly, here is one more example using nothing but bodyweight movements and running.

This is a mixture of protocols, with the athlete working very hard on stabilization, balance, strength, and conditioning. Even though it only involves bodyweight exercises, it should not be taken lightly.

Sample Cardio/Strength Bodyweight Workout

• Walking lunges 1 x 20 each leg, then 2 minute run, then walking lunges 1 x max
• 2 minute recovery
• 2 minute run, then push-ups 1 x max, then 2 minute run
• 2 minute recovery
• Chin-ups/pull-ups 1 x max, then 2 minute run, then negative chin-ups/pull-ups 1 x max
• 2 minute recover
• 2 minute run, then crunches 1 x max, then 2 minute run

Conclusion

Obviously, the workout programs are infinite for this type of protocol. The key factors are based on the safety, efficiency, and effectiveness for the young athlete being trained.

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Some use different protocols, repetition ranges, modalities, sequences of exercises, volumes, and even percentages to aid in the quest for progression. Another way to cycle an individual’s training is to stagger frequency.

Since I can remember, strength enthusiasts have in some way, shape, or form utilized the concept of cycling in their training (whether they know it or not).

Some use different protocols, repetition ranges, modalities, sequences of exercises, volumes, and even percentages to aid in the quest for progression. Another way to cycle an individual’s training is to stagger frequency.

When training young athletes, I tend to stay with the same exercises so they can develop a better skill set, build more confidence, and therefore, attack the weights more intensely.

I also have them perform full-body workouts that focus primarily on the major muscle groups of the body. These workouts last no more than twenty to thirty minutes, which enables them to be very focused, have more time for academics, work on sports-specific skills, and of course, have some kind of a social life.

Defining the Cycle

Generally, about eight weeks out from the start of an athlete’s season or upcoming event, I will cycle the frequency of strength training sessions so the trainee can taper down with their lifting program and emphasize skill work and relevant conditioning drills. This also provides them the ability to be recovered adequately so they aren’t overtrained and become injured.

Let’s take a look at the following eight-week cycle as an example:

• Weeks 1-2: 3 full-body workouts
• Weeks 3-4: 2 full-body workouts
• Weeks 5-6: upper/lower body split
• Weeks 7-8: 1 full-body workout

Weeks 1 and 2 are straightforward. The training days are performed on non-consecutive days (Monday-Wednesday-Friday, for example) with the workouts consisting of exercises that work the whole body.

The focus should be on multi-joint and compound movements (squats, presses, rows, etc.) and the volume should be kept low – anywhere from a total of 6-10 hard sets per session.

A variety of movement planes should be used in each workout to cover all the bases. If the athlete is in a combative sport, it is strongly encouraged that he or she also perform some direct work to strengthen the neck and hands/grip.

If possible, do not have your athletes do any intense conditioning work on the off days during these weeks, but feel free to encourage them to recreate and perform some stretching or yoga.

Cycle 1: Workouts for Weeks 1-2

All sets are taken to muscular failure using controlled repetitions with a resistance targeted at 12-15 reps for upper body and 15-20 for lower body and abdominals (but do more if you can). Rest briefly (no more than 60 seconds) between exercises but do not rush through the exercises themselves.

It might be a good idea to have an A and B workout to rotate through, using the same exercises but in a different order. Use whatever equipment you have access to and is most appropriate for that particular trainee.

Sample Workout:

• Overhead Press
• Chin/Pulldown
• Squat/Deadlift
• Bicep Curl
• Shrug
• Dip/Pushup
• Abdominal Crunch

Cycle 2: Workouts for Weeks 3-4

Weeks 3 and 4 are again straightforward in that during these two weeks the athlete will perform two full-body sessions (Monday and Friday, for example), which gives the athlete a little more rest between strength training days.

Included will be an intense conditioning day to keep up conditioning levels. Light recreation, stretching, and/or yoga can be performed to help with recovery.

All sets are taken to muscular failure with the first sets resistance targeted at 10-12 reps for upper body and 12-15 reps for lower body (do more if you can). Rest briefly (no more than 60 seconds) between exercises but do not rush through the exercises themselves. Again, include direct neck training with combat athletes.

• Overhead Press
• Squat
• Dip
• Chin
• Shrug
• Romanian Deadlift
• Bicep Curl
• Abdominal Crunch

Cycle 3: Workouts for Weeks 5-6

Weeks 5 and 6 have the athlete splitting the workouts up into upper body only and lower body only days done over three non-consecutive days.

This will have the athlete performing two upper body only workouts and one lower body workout during week 5, and then two lower body and one upper body workout during week 6.

By using the splits the athlete can now focus on supportive exercises along with the major compound movements.

Athlete can include exercises such as hip adduction and abduction, wrist flexion and extension, rotator cuff work, calf work, lower back strengthening, and the like, if these areas weren’t addressed during the full-body sessions.

On lower body day the athlete can perform some sort of interval work via the bike, running, elliptical, or whatever means available.

Sample Upper Body Workout:

• Chin
• Dip
• Row
• Chest Press
• Lateral Raise
• Shrug
• Upright Row
• Wrist Flexion
• Wrist Extension
• Bicep Curl
• Pushup

Sample Lower Body Workout:

• Squat
• Prone Leg Curl
• Hip Abduction
• Hip Adduction
• Calf Raise
• Reverse Lunge
• Back Extension
• Bodyweight Squat

Cycle 4: Workouts for Weeks 7-8

Weeks 7 and 8 have the athlete strength training only once a week. This allows him or her six days of rest between bouts. An inclusion of one to two intense conditioning days is required, with an emphasis on skill work and, most importantly, recovery.

After this cycle is complete the athlete can go directly into the season or event, or restart the cycle again. In this cycle keep the repetitions in the 15-20 range for upper body. This will reduce compressive forces but still have the trainee working very hard.

Cycle Wrap Up

During this eight week training cycle it is important the trainee focus on progression each workout.

Variation in repetition ranges will allow for less stagnation and new goal setting, along with stimulating the muscular and cardiovascular systems.

Given that the young athlete is always on the edge of overtraining, having this variation will allow for sufficient recovery, improved strength and power, enhanced cardiovascular health, and if practiced properly, improved skills in his or her chosen activity.

Photos courtesy of Shutterstock.

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Shortly after hearing about this tragedy, it made me think about why this young athlete got to this point in her athletic career and ended up dying. One reporter on the news stated that Arielle was using this balm on a constant basis to alleviate sore muscles and sore joints. Sore muscles in any athlete are understandable (to a certain degree, of course), but aching joints? I think we can all agree that any hard-training athlete is going to experience muscle soreness, but a seventeen-year-old having persistent joint pain? That sends up a red flag with me.

Let’s, for the moment, downplay her persistent joint pain and say that it may have been overstated. The question remains, how did her daily need for muscular relief go unrecognized by her coach, parents, teammates, or even herself? Maybe she just thought pain was just part of the game. Maybe her coach or parents expected her to perform regardless of her ailing. Or maybe she just thought this is what she had to do to achieve her goals. I guess we’ll never know, but what we do know is that soreness – muscular or joint related – on a steady basis is not a healthy or desirable scenario for any athlete of any age. It can lead to injury, physical and emotional burnout, self-esteem issues, depression, female triad, and much more.

Stop Pushing

We must recognize that a lot of today’s young athletes are self-driven, while others, let’s be honest, seem to have competition thrust upon them. Parents who were athletes themselves or who are trying to make up for their failed athletic youth attempt to live vicariously through their children and tend to push their kids, even to a point of injuring them. We even see it in the professional arena when players suffer a concussion one week and are back on the playing field the next and, somehow, this represents the heart of a warrior.

In my mind, it represents the irresponsibility of a coach and its organization. Some kids are unfortunately misguided by some well-meaning authorities who lack constructive knowledge or experience. These authorities impose unruly requirements on their athletes by applying unsafe training methods and emotional demands. Whoever is to blame is not the gist of the matter at this time, but the fact is that there needs to be awareness brought to everyone’s attention. There is potential for dangerous outcomes to any athlete who is subjected to this pedal-to-the-metal philosophy to improve performance. The fact that one-third of young athletes are sidelined due to injury is a staggering number and needs closer consideration.

Look After My Child

So what parent doesn’t want to see their kid be the best they can be? Most parents will send their kids to all kinds of camps, instructional programs, and strength coaches. They will buy their kids the top of the line equipment in order to provide the greatest opportunity. But, as a parent, it is my opinion that your primary responsibility is to protect your child. As a coach, you have the same responsibility – protecting, educating, and nurturing the youngsters who are under your care.

This responsibility is not solely directed at what you can get out of them for their time under your tutelage, but strong consideration must be given as to how it will affect them for life. I recall hearing legendary strength coach of thirty years, Mike Gittleson (of the University of Michigan football program) say in a seminar that his responsibility first and foremost was to the safety of his athletes. Mike’s attitude exemplified a coach’s main responsibility when he said, “Don’t worry. Mom, I’ll take care of your boy.”

Parent Trap

In a national survey, it was shown that “nine out of 10 parents underestimate the length of time kids should take off from playing any one sport during the year to protect them from overuse, overtraining and burnout. According to The American Academy of Pediatrics (AAP) and the American Orthopaedic Society for Sports Medicine (AOSSM), children should take 2 to 3 months, or a season, away from a specific sport every year. Young athletes are encouraged to take at least 1 day off each week from organized activity.” With kids playing school sports, participating in traveling teams, and signing up for any additional physical activities, it’s no wonder kids are becoming injured more often and more intensely.

Parents as well as coaches, and even the athletes, need to plan an appropriate athletic program that allows for recovery, safety, and progression for a youngster to perform at his or her very best with minimal downsides to participating in a sport. I’m all for competition and a go get ‘em attitude but not at the cost of injuring someone. Striving to be the best is fine, that is what builds champions on and off the athletic field, but we need to recognize that success can come with a price that just isn’t worth paying some times.

Photos courtesy of Shutterstock.

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In my day, sport-specific training – which I don’t believe was even a term at the time – meant becoming more physically fit by strength training, running, and performing wind sprints, along with hours upon hours of skillful practice of one’s chosen sport or activity.

I played basketball when I was a kid, so for me, it meant doing sprints with and without a basketball up and down the court, rebounding, shooting under game-time scenarios, and performing basketball related activities.

I did not mimic movements with resistance and I did not haphazardly jump up and down on boxes or run with a parachute on my back to improve my explosive speed.

I didn’t do anything except work at getting my entire body stronger using what was referred to as the Nautilus Training Principles and then being very specific to my practicing my skills.

A Personal Experience

I played basketball my entire young life and back in the late 1970s weighted vests became popular, so I purchased one. I wore that thing all the time because in my mind, I was going to improve my jumping, my speed, and my quickness.

Well, so I thought. I ran, jumped, and practiced shooting every day with that vest on. In the beginning I had trouble making most of my shots, my running stride was out of whack, and my timing was way off in all aspects of my game. Why? Because I was learning new motor skills.

After about a week I started making my shots and to get my timing down. After that week I decided to go play some pickup games sans the vest and to my surprise, I couldn’t make a shot to save my life.

My timing was way off, my stride was not right, and I mistimed my jumps. Why? I had developed new learning skills with the vest that did not cross over to my needs on the basketball court. I dropped the vest and after a couple of days got my timing back and never wore the thing again.

Sport-Specific Training – Today

Currently, the term “sport-specific training” has taken on a completely different connotation, largely in part because of the commercialization of the strength and conditioning industry.

At the present time, the idea of sport-specific training is touted as being able to duplicate or imitate a specific skill or aspect of one’s sport or activity in the weight room atmosphere.

Sport-specific training in its current concept is a means of simulating a movement or exercise in the weight room with the intention of it transferring to the playing field, regardless of what that field is.

It, at times, is also a protocol of lifting fast to become fast, using low repetitions to bulk up, and performing explosive movements to become explosive.

Of course, these are not all of the perceived concepts attached to sport-specific specific training, but enough to make one question what the hell someone is thinking when they argue these points.

The term “sport-specific” in my definition of the term means “specific to one’s sport or activity,” which means the individual should be engaging in perfect practice to improve their skill.

If someone wants to improve their golf swing then they should take golf lessons from a qualified coach and then practice, practice, and practice some more. Swinging a weighted object of any kind in place of the golf club will not develop club head speed or improve their swing.

What it will do is create new mechanicsfor their body to learn and then distort their regular swing. Plain and simple, there is no transference from one activity to another, which is why movement is specific.

It’s Not Just About Strength

The same holds true for developing explosiveness and speed. These skills are developed by becoming stronger, practicing proper skills and techniques, understanding and studying one’s sport, having acute auditory and visual skills, being perceptive, and of course, let’s not forget genetics.

I remember watching the great Dick Butkus when I was young (yes, I know I’m dating myself here) when he played for the Chicago Bears. You could see him watch as plays evolved and then react with such tenacity and speed.

Was it because he was doing power cleans or lifting fast? No, the man knew his sport and his competition and put himself in the right place at the right time.

He was strong, determined, understood how to read plays, and was an animal on the field. That’s what made him great, and this was all without the benefit of strength training because at that time he didn’t believe in it.

Have you ever experienced or witnessed an individual avoid a car accident merely because they see the accident unfolding as it is about to occur, and while observing their surroundings, they react instantly?

Is it because they work out on a balance board or maxed out on their squats? Nah, I doubt it. They used their auditory and visual skills, maybe even some experience and knowledge of how to handle a situation as this. So, my confusion lies with the idea of transfer – transfer of performing one movement or skill to another.

If a power clean is identical to performing movements on the football field then I should be able to eat soup with a fork because it’s the same movement as if I were to use a spoon.

If you believe that one needs to stand on an unstable surface to become stable, then that leads me to reason that you wouldn’t mind a house built on sand.

Why put someone on an unsecured surface to develop stability? Why have someone risk falling, twisting a knee or ankle, or worse, so they can develop balance? And when was the last time you saw anyone play a sport on an unstable surface? Lift fast to be fast? I disagree.

Using momentum and gravity to move the weight is not going to force your muscles to do all the work. Think about this, does it make sense to unload the muscle to develop strength and speed?

If you give it a moment’s thought you’d realize that the muscles need to do the work to become stronger and just throwing a weight around doesn’t mean you are becoming stronger or becoming faster – it just means you are throwing a weight around. Consider developing strength more than displaying strength.

Sport-Specific Training – Conclusions

If you are working with young athletes, set them up for success by including the following in their program:

• Implement a safe, efficient, and effective full-body strength program two to three times per week. Have them work on all the major muscle groups and include exercises specific to strengthening the hands, calves, and in particular, the neck. Use a high level of effort with controlled movement. Include 7-10 exercises per workout and have them move quickly between exercises.
• Additional conditioning work is optional when the athlete is strength training intensely a couple times per week and practicing his or her sport. Conditioning, if needed and included, should be broken out in a structured manner. Over conditioning an athlete can lead to injuries and burnout very easily.
• Practice, practice, practice, but make sure the athlete is practicing properly. You can practice all day long that 2+2=5, but you’d be wrong every single time. Make sure what your athletes are practicing is correct.
• Have them become a student of the sport. Make sure they watch other athletes on all levels so they can learn more about the game and particular situations, so they can further their understanding of the sport.
• Have your athletes work on their auditory and visual skills as well. Being able to watch plays unfold and communicate will improve their skill set and effectiveness tremendously.

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PHA may sound curiously similar to circuit training, GPP (General Physical Preparedness), and other modern-day protocols, but differs in that PHA’s emphasis is in not bringing a localized pump to the muscles. This was and is a desirable factor for bodybuilders in particular, but is also an effective method for making exercise more tolerable for youngsters, as well as older adults looking to include some type of fitness into their life. For young people, not having to experience that uncomfortable feeling in their muscles is less distracting when moving around quickly, which is a huge plus for their compliance in an exercise program. Offering this “diversion” if you will of not feeling so unpleasant makes fitness more enjoyable and productive.

Peripheral Heart Action: An Old School Approach

The approach to PHA training is quite simple. You choose exercises that will allow you to pump blood to extreme ends of the body so blood doesn’t localize and develop “the burn.” This is where PHA differs in comparison to many circuit-type training regimens. A typical PHA workout has an individual using a handful of exercises that stress the upper and lower musculature, with the intention of alternating one exercise for the upper torso and one for the lower extremities – or at least not focusing in the same area as the previous movement. Traditional methods for a PHA workout would emphasize using five to six movements for five to six cycles with an increase in resistance for each cycle.

For instance, here is a sample PHA workout:

• Standing Press (barbell, dumbbell, sandbag, machine, kettlebell)
• Squat (barbell, dumbbell, sandbag, machine, kettlebell, trapbar)
• Abdominal Crunch (body, dumbbell, suspension apparatus)
• Chin-up (body, machine, assisted)
• Standing Calf Raise (barbell, dumbbell, sandbag, kettlebell)
• Dip (body, machine, assisted)

Each exercise would be performed for 10-12 repetitions (more if you like) with the trainee moving swiftly from one exercise to the next (not through the exercise itself) – resting only long enough to get to the next movement. After the first cycle, a short rest should be taken – maybe one to two minutes – and there should be an increase to the resistance for each consecutive cycle. No sets are taken to muscular fatigue/failure and the last cycle should be challenging. This workout should last about 35-45 minutes, depending on your level of fitness and proximity of the exercises being used.

For those of you who find this to be too much volume of work, an abbreviated version can be utilized. Again, using five to six select movements choose a weight you can perform an all out set of ten reps with and use approximately 75-80% of that weight for three cycles. There is no “ramp up” and you can eliminate two of the cycles. Three rounds or cycles of six movements should take an individual 25-30 minutes or less to perform.

Mini-Cycles

While PHA can be very effective and convenient for the home user, in outdoor training, and in the less crowded facilities, it can be tough in a busy commercial environment. This is where mini-cycles can be utilized. Take three movements that are close in proximity and perform three cycles then proceed to another three different movements for a second mini cycle. A mini cycle might look like this.

Mini Cycle #1:

• Standing Press
• Split Squat or Lunge
• Abdominal Crunch

Mini Cycle #2:

• Row
• Squat
• Pushup

Rotate through these mini cycles as many times as you see fit.

Modalities

To employ PHA training (or any training for that matter) with conventional equipment only would be unnecessarily limiting your options. PHA can certainly go beyond the typical dumbbell and barbell, and can be very effective with any safe implement that’s incorporated. Applications for PHA training are endless. Variations with sled dragging, medicine balls, kettlebells, sprinting (running, bike, elliptical), odd implements, and bodyweight applications are a fun mixture. These combinations can enable kids to train their entire body in a single workout while achieving cardiovascular and strength benefits in a short period of time.

Gym Class and Outdoor Applications

Using no equipment at all in a group setting such as gym class or playground, kids can do a series of bodyweight movements in PHA style using a couple mini cycles as exampled below:

Mini Cycle #1:

• Top Pushup Position Plank Hold
• Walking Lunge
• Abdominal Crunch
• Calf Raise

Mini Cycle #2:

• Hang From Bar
• Bicycle Crunch
• Wall Sit
• Pushup/Modified Pushup

Last Set

The workout examples listed in this article are just the tip of the iceberg for Peripheral Heart Action. Because of its simplicity and effectiveness, PHA has no limits in its application, and as long as a program is based on safety and efficiency, putting together some fun and effective programs for kids to get stronger and fit will be just another way to keep our kids healthy.

Photos courtesy of Shutterstock.

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This means you need to be able to play your sport for a couple hours each day, starting with pre-season practice all the way through until your season ends.

For the student-athletes out there, being prepared for your athletic season is not something you can do a few weeks before the season starts. Getting stronger, improving your level of play, and being in top athletic condition is not something you can cram for like an exam. It takes time, hard work, and a consistent effort to be at your best.

This means you need to be able to play your sport for a couple hours each day, starting with pre-season practice all the way through until your season ends.

The goal is to play at peak performance, injury free, plus handle a full academic course load, family, friends, and other interests. All of this requires an exceptional level of physical readiness and needs to be addressed year round.

This article is specifically geared towards getting conditioned for your sport, but first, let’s look at what I refer to as the five main components of physical fitness.

The following components should be focused on all year long to ensure you are in peak physical condition when your season starts:

Components of Physical Fitness

1. Muscular and Bone Strength: The amount of tension that can be created by a muscle when it contracts, or in the case of bones, tendons, and ligaments, it is the amount of tension that can be withstood before an injury occurs. This means that a safe, efficient, and effective strength training program should be adhered to two to three times each week and should be performed with a high level of effort.
2. Cardio-Respiratory Endurance: The ability of the heart and lungs to provide oxygen and nutrients to the working muscles during intense exercise in an efficient manner. Many sports are “stop and go” and involve multiple sprints at a variety of distances and speeds. This requires a solid aerobic foundation as well as a strong, healthy body.
3. Nutrition: Eating nutrient dense foods that will aid in repair of the body’s many cells, as well as fuel an active lifestyle. What you put in your body is what fuels your performance and health, so you need to eat nutritious foods. As the old saying goes “garbage in, garbage out.”
4. Flexibility: The range of motion around a specific joint as well as the surrounding muscles and connective tissue. Improving flexibility helps prevent injury, increases performance, and helps reduce muscle soreness.
5. Rest/Recovery: The need for the body and mind to recuperate from hard work. Having “down time” is a factor in helping achieve your goal of a high-level of fitness and should not be taken lightly. It is not, however, a license to just hang around for days doing nothing.

Keep this in mind – the level of fitness that you attain is directly linked to the effort you put into all areas mentioned above. “Hard work is the price we must pay for success.”

Conditioning Guidelines

Prior to pre-season (approximately 12 weeks before reporting to your first practice) you will slowly start your running program. Over the course of several weeks, you will build up your cardiovascular system to withstand long runs, as well as different sprinting distances and times.

Do not go out and run every day right from the start. This can cause overuse injuries that can linger and do more harm than good.

Whenever possible, try to run on soft or forgiving surfaces – grass or flat area beach sand are two of the best. If you are going to run on the road, be sure to change your route often to save your shins, knees, hips, and ankles from the repetitive stresses incurred. Make sure you are wearing good running shoes that are appropriate for you.

Phase 1 – 3 Weeks

The purpose of Phase 1 is to get you back to running on a steady basis so you can develop a solid aerobic foundation, get your legs used to running, and work on your running mechanics.

This phase also helps your body get used to the pounding before you add more stress to it with sprinting and the twists and turns associated with playing a sport.

Through this phase you will develop an efficient heart and lung system, which will increase your endurance and improve your recovery capabilities. You should be able to run at least a 10-minute mile to start, so you should cover about 2 – 2.5 miles at each run.

• Week 1: Run 2 times on non-consecutive days for approximately 20 minutes.
• Week 2: Run 3 times on non-consecutive days for approximately 20 minutes.
• Week 3: Run 3 times on non-consecutive days. Days 1 and 3 run for 20 minutes. Day 2 run for 30 minutes.

Phase 2 – 3 Weeks

You should easily be running a 10-minute mile average by now, so the purpose of Phase 2 is to push your aerobic capacity and improve your time/distance with each of your runs.

Phase 2 has you working up to running on consecutive days. This will help you get passed the discomfort of running with sore legs and improve your aerobic capacity further.

• Week 4: Run 3 times on non-consecutive days. Days 1 and 3 run for 30. Day 2 run 20 minutes.
• Week 5: Run 3 times this week. Days 1 and 2 will be back-to-back run days. Run 30 minutes on day 1 and 20 minutes on day 2. Take 2 days off and run 30 minutes.
• Week 6: Run 3 times this week. Days 1 and 2 will be back-to-back run days. Run 30 minutes on days 1 and 2. Take 2 days off and run 30 minutes.

Phase 3 – 3 Weeks

Phase 3 starts the anaerobic/speed training that is needed for your sport. This phase is critical because it develops the specific energy system the body depends on to execute the repetitive movements involved in your activity.

As with Phases 1 and 2, you will ease into this segment. Keep in mind that all sprints, regardless of the distance, should be performed as an all-out effort.

• Week 7: Run 4 times this week. Days 1 and 3 are interval days. Days 2 and 4 are recovery runs. Days 1 and 3 are 30-minute runs with ratios of 1:1. This means you run for 10 minutes as a warm-up, then sprint for 1 minute, jog for 1 minute, sprint for 1 minute, jog for 1 minute, etc. for 20 minutes (10 cycles). Days 2 and 4 are recovery runs and they will be regular runs for 20-30 minutes. Run days 1 and 2 back-to-back, take a day off and run days 3 and 4 back-to-back.
• Week 8: Run 4 times this week. Days 1 and 3 are interval days. Days 2 and 4 are recovery runs. Days 1 and 3 are 25-minute runs with ratios of 1:2. This means you run for 10 minutes as a warm-up, then sprint for 30 seconds, jog for 1 minute, sprint for 30 seconds, jog for 1 minute, etc. for 15 minutes (10 cycles). Days 2 and 4 are recovery runs and they will be regular runs for 20-30 minutes. Run days 1 and 2 back-to-back, take a day off and run days 3 and 4 back-to-back.
• Week 9: Run 4 times this week. Days 1 and 3 are interval days and days 2 and 4 are recovery runs. Days 1 and 3 are 20-minute runs with ratios of 1:3. This means you run for 10 minutes as a warm-up, then sprint for 15 seconds, jog for 45 seconds, sprint for 15 seconds, jog for 45 seconds, etc. for 10 minutes (10 cycles). Days 2 and 4 are recovery runs for 20-30 minutes. Run days 1 and 2 back-to-back, take a day off and run days 3 and 4 back-to-back.

Phase 4 – 3 Weeks

Phase 4 brings you into the home stretch for preparation for your season. This phase is important in that you build the ability to handle a volume of intense work.

Keep in mind that all sprints, regardless of the distance, should be performed with an all-out effort. Sprint distances should be performed with “game-time” intensity and conditions since most sports are not of specific time/distance.

It is also recommended you wear the proper foot attire that you will be wearing for your sport, so if that means running in specific sneakers or cleats, do so to get used to the difference your running shoes offered.

• Week 10: Run 5 times this week. Days 1, 3, and 5 are Fartlek interval days (a Swedish term that means “speed play” with intervals performed at random bursts of speed and recovery) and days 2 and 4 are recovery runs. Days 1, 3, and 5 are 20-minute runs with a 10-minute run as a warm-up, then sprinting for random time/distance with as little recovery as needed for 10 minutes. Days 2 and 4 are recovery runs with your “tool of your trade” for 20-30 minutes. This means if you play basketball, dribble your basketball while you run. If you play field hockey, run with your stick. If you play baseball, run with your glove. Get as “game time” ready as you can.
• Week 11: Run 5 times this week. Days 1, 3, and 5 are Fartlek interval days and days 2 and 4 are recovery runs. Days 1, 3, and 5 are 20-minute runs with a 10-minute run as a warm-up, then sprinting with your sticks for random time/distance with as little recovery as needed for 10 minutes. Days 2 and 4 are recovery runs with your “tool of your trade” for 20-30 minutes.
• Week 12: This is a back off week that leads into pre-season. Run 3 times this week. Days 1 and 3 are 20-30 minute casual runs and day 2 is a 30-minute run with ratios of 1:1. This means you will run for 10 minutes as a warm-up, then sprint for 1 minute, jog for 1 minute, sprint for 1 minute, jog for 1 minute, etc. for 20 minutes (10 cycles) with your “tool of your trade.”

Good luck getting ready for your season and let us know how it goes!

Photos courtesy of Shutterstock.

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An interesting statistic states that only six states in the United States mandate the required 150 minutes of physical education per week for elementary students– a figure which was established by NASPE (National Association for Sport and Physical Education). And zero, none, zilch, zippo, nada require any of the 225 minutes per week of P.E. classes on the high school level. So, aside from the attitude of “it’s only gym,” it appears that P.E. is one of the first places budgetary cuts are made and is deemed less important to a child’s education and health. In addition, reducing gym time or not allocating any at all is certainly not helping the child obesity issue America is currently up against. Well, all I can say is BIG MISTAKE.

Prime the Brain for Learning

We know that obesity is a problem with the youngsters today and that physical exercise can help to a large degree in combating the problem, but what is (or at least should be) also of interest is that physical exercise can improve brain function and learning. Exercise promotes the simulation of endorphins: norepinephrine, serotonin, dopamine, and brain-derived neurotrophic factor (BDNF). According to Dr. John Ratey, author of Spark: The Revolutionary New Science of Education and the Brain, exercise is “miracle grow” for the brain. Ratey states:

[Exercise] is supported by emerging research showing that physical activity sparks biological changes that encourage brain cells to bind to one another. For the brain to learn, these connections must be made; they reflect the brain’s fundamental ability to adapt to challenges. The more neuroscientists discover about this process, the clearer it becomes that exercise provides an unparalleled stimulus, creating an environment in which the brain is ready, willing, and able to learn.

So what science is saying is that exercise can enhance learning. Obviously, this is something schools and parents should be taking a closer look at.

Naperville: Zero Hour

One school district in Naperville, Illinois initiated an experiment via what was called Zero Hour PE. The premise was to find out if exercise (aerobic activity in this case) prior to attending school would help improve a child’s ability to learn. They set up a program that allowed kids to exercise before they started the school day and what they found was not only did a child’s mood improve, but learning capacity was much greater than those kids choosing not to engage in some type of physical activity. When the semester was over, those involved in the Zero Hour program showed a 17% improvement in reading and comprehension, compared with a 10.7% improvement among the other literacy students who opted to sleep in and take standard physical education. A plus from both of these sets of numbers is that the statistics show there was a direct correlation between exercising and testing, and those who took gym also improved their intellectual performance, albeit not to the degree of the “zero hour” group.

Now What?

So knowing that exercise can and will stimulate the brain to enhance learning, why would physical education not be mandatory? Why is physical activity for young people at an all-time low in America with obesity on the rise and testing scores declining? If you’re a coach, trainer, teacher, parent, or someone who sees the value of exercise, pass it along to a young person. Encourage not only daily activity, but help initiate a program to enhance their health – both mentally and physically.

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It would be a gross understatement to say that childhood obesity has become a serious problem in America over the last several years. In fact, the Centers for Disease Control and Prevention (CDC) has stated childhood obesity is the fastest growing health crisis in the United States. Over the past thirty years, the rate of obesity has more than tripled for children aged 6 to 11 and more than doubled for adolescents aged 12 to 19. It’s been approximated that more than 33% of youths aged 2 to 19 (that’s more than 25 million kids) are overweight or obese.

Health Implications of Child Obesity

Being an overweight/obese child has an enormous impact on physical, mental, and emotional health along with social and overall development. Research has shown overweight/obese youths have a higher risk of chronic conditions such as asthma, hypertension (high blood pressure), high cholesterol, bone/joint problems, sleep apnea, and even certain types of cancer. Equally important is the emerging health concern of metabolic syndrome among American youths, which is a major risk factor for cardiovascular disease and type 2 diabetes.

In addition, kids who are overweight/obese have a poor self-image, low self-esteem, and a tendency to withdraw from others. They experience increased loneliness, sadness, nervousness, and depression. Youths can also be subjected to social stigmatization and discrimination, they can be teased and/or bullied by other kids, which can create social and emotional problems or intensify existing ones. Kids who gain weight are also more easily fatigued and tend to become less active, and a less active kid is subject to gaining more weight. Obviously this can lend itself to becoming a vicious cycle.

What Can We Do?

The recipe for success is no different for kids as it is for adults – implementing a sound health and fitness regimen. We as adults have a responsibility in helping keep today’s youth (and ourselves) healthy and fit so we need to step up and take charge. Here are some tips that may help:

#1: Lead By Example

Asking a child to do something you are unwilling to do yourself will usually yield poor results for both parties. “Practice what you preach” is the motto for encouraging kids to get moving and taking on a healthier direction. Adults need to take the reins and lead by example. It’s very simple. We do this by staying active, eating healthy and encouraging kids to do the same. It’s also important to educate kids on proper nutrition and safe exercise and activities so they are informed and can make intelligent choices for when adults are not around to guide them.

#2: Strength Training and Cardiovascular Training

Like all types of physical activity, strength training and aerobic training use calories. Strength training is unique, though, in that it can decrease body fat and increase muscle mass, thereby improving body composition and enhancing appearance and performance. Muscle tissue requires more calories to function than fat and as a result, kids with more muscle are more efficient at using calories. Aerobic training is also important since it can produce a sustained and significant use of calories and improves overall health and energy (both physically and mentally).

Keep in mind that kids don’t always need to implement a formal approach to training, as most adults tend to use. If an exercise program is too regimented, kids can and will lose interest quickly. Make training safe, fun, and in line with the child’s interests and ability to stay focused. And remember, a qualified instructor should be present to teach and monitor the child for his or her safety.

#3: Proper Nutrition

It’s typical that a parent will do the food shopping for the home so it’s imperative to make healthy, wholesome selections when food shopping. It’s also typical for the parent to be the one to take the kids through the drive-thru window, buy them sugary snacks at the store, and super size their meals. It’s obvious, then, that the home environment is the first place to set the foundation for proper nutrition.

Generally, schools, recreational events, and social activities don’t provide a great selection of healthy foods as they tend to lean more towards the sugary snacks, but with some proper planning, a child can have a very good day of eating healthy. Providing a child with easy-to-access foods can make all the difference in the world. Having cut up vegetables, fruit, nuts, and seeds available can fill in for great snacks while breakfast, lunch, and dinner can supply them with the majority of their body and mind building nutrients.

Inherently, kids will want some junk food and there’s nothing overtly wrong with a “cheat” here and there, but kids (like adults) left up to their own devices will eat as much junk food as they can, so limit the empty calories and feed the kids what they really need – healthy, fresh, wholesome foods.

#4: Encourage Kids to Be Kids and Let Them Play

Today’s youth is way too sedentary, with the technological era making it much too easy to just sit around and be occupied. Try to encourage kids to put down their indoor electronics and go for a walk, ride their bike, hit the playground, play recreational sports, and engage in all types of physical activities – especially with other friends. Kids tend to play more often and longer when they are with other kids so this is a great way to get them moving.

Some ways to assist with their activity can be as simple as having them do some calisthenics. Set up a small (yet safe) obstacle course for the kids to race each other through. Supply them with a large tug-of-war rope. Teach them some of the old-time favorite games such as running bases, capture the flag, tag, jump rope, etc. These games may appear silly at first glance but are great ways for kids to work on many skill sets such as their running, agility, conditioning, strength, competitive nature, and strategic thinking.

#5: Support P.E. and Organized Recreation

With more and more research pointing to activity increasing a child’s potential for learning, it behooves us to support and encourage organized physical activity in and out of the schools. Interestingly enough, statistics show that getting students to workout greatly improves their classroom performance.

One study found that 15 to 45 minutes of exercise before class reduced fidgeting among children by half and in another study that looked at three groups of students with different physical education routines, the group that exercised the most did the best on tests, even though they spent the least amount of time in class. For some reason (budgeting issues more than likely), P.E. classes and pre/post school activities are being cut off, viewed as being unimportant to the learning of a child while in reality physical activity is probably one of the most important aspects to the learning ability of a child.

Bottom Line

The vast majority of overweight kids ultimately become overweight or obese adults. This may never be eradicated, but we can certainly make an effort to help control this current epidemic using some of the ideas recommended above.

Photos courtesy of Shutterstock.

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