Total Human Performance

Month: February 2011

  • Introducing Your Child To Physical Activity And Fitness

    Introducing Your Child To Physical Activity And Fitness

    There are some general rules when introducing fitness into a child’s life, and there is also a lot of misinformation.

    For instance, the whole “weightlifting can damage growth plates” idea that is now “common knowledge” is very, very misleading.  In fact, it is inaccurate.  That myth is based on a Japanese study in the 1940’s that used children working in a dirty mine as their sample! Yes, too much weightlifting can cause damage, but under professional supervision, strength training can be a safer environment than competitive sports.

    Exercise at a young age, including strength training, is a vital part of a child’s physical, emotional, and mental development.  In the book “The new Science of Exercise and the Brain”, the author talks about how exercise aids brain development and learning by creating new neurons in the brain.  This is revolutionary information that will radically transform our school system, hopefully sooner than later.

    In general, it is best to introduce physical activity in a non-competitive setting first.  This decreases the risk of injury and will prevent children who are poor performers in sports from getting turned off to physical activity in general.  It also provides more control over the environment, ensuring a positive first experience with organized physical activity. Unfortunately, many schools present their children only two options: sports or inactivity.  Fitness can teach them to compete with themselves, create and achieve goals, and self-empowerment, all while building self-esteem.  When a child does not perform well at a sport or sports in general, competitive sports lowers self-esteem.  Fitness is a great alternative.

    Most research indicates that 5 years old is an appropriate age for MOST children to begin some type of exercise.  Again, under expert supervision, they can start as early as 3 years old with certain basic activities.   Issues with damaging a child’s body are decreased greatly with the concept of micro-progression, in which the child starts with very easy “control exercises” and very slowly progresses from there.  From a physiological perspective, where the force comes from (weights, water, a ball or sport, their own body etc.) is irrelevant in and of itself. Properly prescribing and then progressing forces slowly is the key to successful adaptation.

    There are many ways in which exercise and sports can teach teamwork and emotional development.   Partner dancing has been taught in some school systems to utilize exercise for social development of pre-teens.  While dancing, new neurons are created, which are then utilized for navigating a socially challenging situation (dancing with a partner of the opposite sex.  EWWW!).

    Contrary to popular belief, weightlifting can be a very valuable tool to introduce to children even before sports. Under the correct supervision, the child can practice controlling weights that are well within their skill and strength level, instead of pushing their limits in a competitive setting.  This controlled environment is safer then sports and can then decrease the risk of injury when they enter that competitive environment.

    Unfortunately, the government, the media, and popular culture dismiss fitness and physical activity for young students as a luxury. Nothing could be further from the truth.  Physical fitness is a sure way to help your child grow socially, emotionally, physically, and intellectually, all while teaching them how to overcome challenges, work together, and achieve goals.  Exercise is a tremendous vehicle for self-empowerment and self-mastery, and is an essential element of education that should be brought back to the foreground of our national conscience.

    To start your child on the right path to fitness, please contact Total Human Performance for a free consultation by using our contact form located at http://www.totalhumanperformance.net/about-us/contact-us/ today!

  • Do Low Carbohydrate Diets Lead to Weight Loss Success?

    Do Low Carbohydrate Diets Lead to Weight Loss Success?

    So your neighbor, co-worker, best friend, whoever just lost 10 pounds in only two weeks following the latest in high protein low carbohydrate diets. And now you’re thinking you should give it a go — have even started the search for high protein low carbohydrate recipes? True, high protein low carb diets seem to be leading many people to weight loss success. Trouble is, they seemed to do it 30 years ago, too. They were the rage in the early 70s, and look where many of us are today: growing fatter with each decade.

    The bottom line: Diets — low carb diets or not — simply don’t work for the vast majority of people. If that doesn’t convince you, look at some of the reasons why high protein low carbohydrate diets seem to create weight loss success stories — but really don’t.

    “I’m not hungry when I eat high protein low carb diets.”

    Many people say they feel more satisfied eating low carbohydrate diets. And indeed, studies show protein is the most satiating nutrient. Proteins and fat (which is usually in high protein low carbohydrate foods) cause your body to release cholecystokinin, a hormone that contributes to the feeling of fullness. Some protein in meals and even snacks may help us feel more satisfied and go longer between eating. But the key word is “some.” We don’t need an excess of protein, or low carb diets, to get these effects. By just eating balanced meals that contain grain/starchy foods, protein foods, vegetables and/or fruits and some fat, most people can achieve the same satiety. One other important note is that hunger control with low carbohydrate diets is often the result of ketosis (when your body burns fat for fuel.) Ketosis is very unhealthy, causing nausea, headaches, fatigue, even coma.

    “Results are results – I saw successful weight loss, didn’t I?”

    Many people do lose weight on high protein low carb diets. Instead of fat, however, they’re initially losing more water than anything else — and it quickly returns once off low carb diets. They seem to see successful weight loss, too, because low carb diets restrict many foods, resulting in eating less than usual.

    The big question is: Is it really successful weight loss if it doesn’t stay off? For most people, if weight loss is achieved quickly and with a restrictive method such as a diet that does not allow for individual likes and dislikes, then the lost pounds will return, along with discouragement, defeat and even more pounds than before. What’s more, high protein low carb diets may also increase risk for health problems such as osteoporosis, cancer, even heart disease. A healthy intake of whole grain foods, fruits and vegetables — often on the “avoid” list in high protein low carb diets – appears to help reduce this risk, and is the mainstay of a sensible plan to achieve weight loss success.

    Create your own weight loss success story.

    Despite what you hear about high protein low carb diets, there’s little evidence that weight loss success is truly (permanently) achieved. What’s more, disordered eating behaviors are usually reinforced by high protein low carb diets, adding to the struggles that low carbohydrate diets and other diets are supposed to solve. Stop dieting now and start living a healthy lifestyle that truly leaves you feeling good!