Total Human Performance

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  • 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!

  • The Pain When You Gain: Delayed Onset Muscle Soreness

    The Pain When You Gain: Delayed Onset Muscle Soreness

    Nothing is more frustrating than the pain and discomfort that occurs in the days that follow a workout. The common muscle soreness and stiffness experienced one to two days after a workout may be so uncomfortable, particularly to the new exerciser, that it may discourage future workout attempts. As someone once said after her first workout, “What’s the use of getting fit if I can’t even get out of bed in the morning?” Every exerciser, regardless of experience, deals with sore and stiff muscles following a particular workout. It is important to understand why this occurs and what to do about it in order to deal with this common, although irritating, phenomenon.

    Why do I feel so much pain after a workout?
    The typical muscle soreness experienced in the days following a workout is referred to as Delayed Onset Muscle Soreness (DOMS) and is characterized by stiffness, pain and sometimes weakness in the exercised muscles. The soreness can last several days after a workout, with the height of the pain occurring about 48 hours following the workout activity. Studies report that DOMS is most likely the result of microscopic damage or tearing of muscle fibers with the amount of damage correlated to the intensity, amount, and kind of exercise that occurs. DOMS is also related to an individual’s exercise history, and is most typical among those who are either starting out in an exercise program or those who change the intensity or type of exercise.

    DOMS appears to be strongly affected by eccentric muscle actions. Commonly referred to as the “negative” part of an exercise, eccentric action occurs when a muscle resists while it is forced to lengthen. This action happens in movements such as descending stairs, downhill running, and landing a jump, or with the lowering movements in exercises such as squats, lunges or pushups. Although there is no conclusive proof, researchers have suggested that DOMS may also be related to inflammation that occurs in and around a muscle. Swelling may occur following exercise, which increases pressure and causes discomfort.

    But I can’t get out of bed…How do I deal with this?
    Although no surefire documented method exists to entirely get rid of DOMS, some treatments may temporarily alleviate some of the discomfort, such as application of ice, ultrasound and anti-inflammatory medication (aspirin, ibuprofen). Massage may also reduce some of the symptoms, but this method has not been proven. As the saying goes, “time heals all wounds.” DOMS usually dissipates within 3 to 7 days following exercise with no special treatment. Severe pain lasting longer than this time frame may indicate an acute injury and should be treated by a medical professional.

    How can I prevent this from happening again?
    There is no known technique or drug that entirely prevents DOMS. However, there may be some things you can do before you exercise to keep DOMS at a minimum. Popular fitness theory suggests warming up thoroughly then gently stretching both before and after exercise. Training with your limitations in mind is always a smart idea, building intensity over time rather than attempting an all-out effort on your first try. The good news: The best prevention is regular exercise. Studies have demonstrated that continued training acts in a preventative fashion to reduce muscle soreness. Regular endurance training, specifically, has been shown to be a method of preventing the onset of DOMS.

    The typical soreness experienced after training, or DOMS, is part of the process of getting stronger and reaching your fitness goals. The best method to reduce this somewhat frustrating part of starting or modifying a fitness program is none other than consistent effort.

  • The Facts Behind Creatine

    The Facts Behind Creatine

    In recent years, one supplement that has become very popular among body builders is Creatine. One reason for this popularity is that there are a large number of bodybuilders who swear by the effectiveness of Creatine supplements. In addition to this, some studies have also shown that Creatine can be very effective in achieving bigger muscle mass.  However, not everyone fully appreciates what Creatine is and what it can do for their bodies. Given this, there is a need for people to be informed on Creatine so that they would be aware not only of what it can do for the body but also to help people know how to manage how they use Creatine supplements to achieve optimal results.

    The International Society of Sport Nutrition (2007) recently published a very favorable position paper regarding Creatine supplementation, its use, and the effects on exercise. The following 9 points summarize the position of the ISSN [5]:

    1. Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.
    2. Creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines.
    3. There is no scientific evidence that the short- or long-term use of Creatine monohydrate has any detrimental effects on otherwise healthy individuals.
    4. If proper precautions and supervision are provided, supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.
    5. At present, Creatine monohydrate is the most extensively studied and clinically effective form of Creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.
    6. The addition of carbohydrate or carbohydrate and protein to a Creatine supplement appears to increase muscular retention of Creatine, although the effect on performance measures may not be greater than using Creatine monohydrate alone.
    7. The quickest method of increasing muscle Creatine stores appears to be to consume ~0.3 grams/kg/day of Creatine monohydrate for at least 3 days followed by 3–5 g/d thereafter to maintain elevated stores. Ingesting smaller amounts of Creatine monohydrate (e.g., 2–3 g/d) will increase muscle Creatine stores over a 3–4 week period, however, the performance effects of this method of supplementation are less supported.
    8. Creatine products are readily available as a dietary supplement and are regulated by the U.S. Food and Drug Administration (FDA). Specifically, in 1994, U.S. President Bill Clinton signed into law the Dietary Supplement Health and Education Act (DSHEA). DSHEA allows manufacturers/companies/brands to make structure-function claims; however, the law strictly prohibits disease claims for dietary supplements.
    9. Creatine monohydrate has been reported to have a number of potentially beneficial uses in several clinical populations, and further research is warranted in these areas.

    As you can see, there are many positives to Creatine supplementation.  In this article, the points listed above will be expanded upon in more detail, describing the benefits of Creatine and also talking about possible negative effects of Creatine.

     

    What is Creatine?

    Creatine is created in the human body from multiple amino acids which include methionine, glycine and arginine. [3,5] A person’s body, on average, contains about 120 grams of Creatine [3,5] stored as Creatine Phosphate (CP).  There are certain foods which contain high amounts of Creatine such as red meat, and fish [3]. However, in order to equal what can be obtained in one teaspoon of powdered Creatine, a person would have to eat tons of these foods to obtain the same amounts [1].  A normal diet consists of approximately 1-2 grams per day of Creatine ingestion through foods. [1,5]

     

    How Does Creatine Work?

    Creatine is related directly to Adenosine Triphosphate (ATP).  ATP is formed in the mitochondria, the powerhouses of the cell.  ATP is used for energy by every cell in our bodies.  [1,5] During short maximum effort exercise such as weight training or sprinting, ATP stored in the cells is the dominant energy source.  However, levels of stored ATP are depleted rather quickly. To provide energy, ATP loses a Phosphate molecule and transforms into Adenosine Diphosphate (ADP). At this point, the ADP must be converted back to ATP to create energy from this energy system. [1,3,5]

    After the stored ATP is depleted, it can be revitalized by Creatine, in the form of Creatine Phosphate.  As exercise reaches 70% VO2max, muscle Creatine Phosphate content begins to decline. [2] Creatine works to help generate energy.  That is, the CP contributes a Phosphate to the ADP making it ATP again. An elevated volume of CP means quicker and greater recharging of ATP and, therefore, more work can be performed for a short duration, such as sprinting, weight lifting and other explosive anaerobic exercise since ATP is the energy used for these events. [1,3,5]

    What Are The Benefits Of Creatine?

    There are many positive benefits of Creatine supplementation. One of the biggest benefits of Creatine (and one of the biggest reasons people use Creatine) is that when supplementing for just a short period (6 days with 20g), weightlifters see results. [1,2,3,5]  Resistance training becomes more efficient by increasing body mass, overall maximal strength of muscles, and weight lifting performance. [3,5] Keep in mind though, that each person is different, and your mileage may vary. [3] Studies have also shown that using Creatine derivatives, such as Creatine Ethyl Ester [3], serum formulations [5], and Effervescent Creatine [5] do not provide any additional benefits than regular Creatine supplements. [3] Save your money!!!

    Another effect of Creatine may be an increase in protein synthesis and increased cell hydration. [5] This would relate to the additional water intake needed during Creatine supplementation, as well as a slight gain in water weight.  Creatine has shown positive results in affecting performance in endurance sports such as swimming, rowing, long distance running and cycling [2], with some studies showing no positive effects on performance in endurance athletes. [9] Similarly, with sports such as tennis, studies have shown no realized benefit to supplement with Creatine. [9] Whether or not the failure of Creatine to improve performance in endurance athletes was due to the nature of the sport or the design of the studies is still being debated. [5]

    Creatine, in a recent study, showed a Glycogen sparing effect in rats during a 5-day supplementation period.  [6] Since the body is using less glycogen, the anaerobic-glycolytic energy system is used less during bouts of intermittent exercise. [6] This increases the muscles ability to do more work than without the Creatine supplementation.  In another study, it was shown that Creatine increased the amount of Glucose oxidation in muscles and a reduction of the amount of lactate produced by exercise in rats. [4,6]  This also increases the amount of work the muscles can do before exhaustion.

    Creatine when combined with carbohydrates has also showed an increased rate of recoverability of muscle tissue after exercise-induced muscle damage better than just carbohydrates alone. [7] This shows that Creatine supplementation can also help muscles recover from injury quicker and get muscles back to their full working state.  Another study also shows that combining Creatine with carbohydrates results in greater post-exercise muscle Glycogen accumulation than just carbohydrates alone. [4]

     

    What Are The Negative Effects Of Creatine?

    There have been many concerns raised by today’s media that Creatine has several negative effect on supplement users.  These potential effects include kidney and liver damage, gastrointestinal diseases, excessive cramping, and several others. [5] There has been much concern about theoretical negative effects of high dosages of Creatine ingestion on kidney and liver function because of the high excretion rates. Thus far, no negative side effects have been observed. [5,8] While users may exhibit these symptoms, literature suggests that they had no greater risk, and possibly lower risk, of those who do not use Creatine as a supplement [5].

    There have been reports of gastrointestinal disturbances and muscle cramps in healthy individuals, but the effects have been negligible [5,8], and usually are caused by inadequate supplies of water when supplementing with Creatine.  Drinking plenty of water is a necessity when using a Creatine supplement.

    Another big concern is that the effects of long term Creatine usage are currently not known. [5] However, we can say the same about many prescription drugs currently in use for treating many different diseases.  Widespread use of Creatine started in the early 1990’s.  Since then, hundreds of peer-reviewed studies and reports on Creatine have been performed, with none of them reporting detrimental side effects.  [5] Currently, long-term researchers are just starting to release their reports on long-term use, and no far there have been no observed long-term effects of Creatine use. [5] These long-term studies are bringing new uses of Creatine into the light, such as treatments for Muscular Dystrophy [1,5] and high cholesterol among others. [5]

    Can Creatine Help Treat Diseases?

    As previously stated, many of the long-term studies of Creatine supplementation have brought about several possible uses for Creatine other than an ergogenic aid.  As cells get older, there is an increase in oxidative stress coupled with a cell’s inability to produce essential energy molecules such as ATP.  This is common in an aging cell and is a symptom of many diseases. [1,5]  Based on the findings that Creatine supplementation may reduce glucose oxidation [4,6], Creatine may be a great way to decrease this oxidation, along with an antioxidant regimen.

    According to a recent study [1], “dietary supplementation with Creatine has been shown to enhance neuromuscular function in several diseases.  Recent studies have suggested that Creatine can be beneficial in patients with Muscular Dystrophy and other mitochondrial cytopathies, and may attenuate sarcopenia and facilitate rehabilitation of disuse atrophy”.

    There are other reported possible cases where Creatine supplementation can help treat symptoms of diseases, such as pulmonary disease, high cholesterol and brain/spinal cord injuries. [5] Although more research in these areas is needed, there seems to be a therapeutic benefit in certain populations. [5]

    In conclusion, Creatine supplementation is one of the safest, most productive ergogenic aids you can buy for the money.  It has many valuable positive effects, with virtually no detrimental side effects.  If you are looking for that added “edge”, talk to your local performance nutrition specialist and find out more about Creatine supplementation.

    References:

    1. Creatine Monohydrate as a Therapeutic Aid in Muscular Dystrophy. Pearlman, Jared P., and Roger A. Fielding. Nutrition Reviews 64.2 (2006): 80. MasterFILE Premier. EBSCO. Web. 5 Nov. 2010.
    2. Effect of 28 days of Creatine ingestion on muscle metabolism and performance of a simulated cycling road race. Robert C Hickner, David J Dyck, Josh Sklar, Holly Hatley, and Priscilla Byrd J Int Soc Sports Nutr. 2010; 7: 26. Published online 2010 July 7.
    3. The effects of Creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle Creatine levels. Mike Spillane, Ryan Schoch, Matt Cooke, Travis Harvey, Mike Greenwood, Richard Kreider, and Darryn S Willoughby J Int Soc Sports Nutr. 2009; 6: 6. Published online 2009 February 19.
    4. Creatine supplementation increases glucose oxidation and AMPK phosphorylation and reduces lactate production in L6 rat skeletal muscle cells. Rolando B Ceddia and Gary Sweeney J Physiol. 2004 March 1; 555(Pt 2): 409–421. Published online 2004 January 9.
    5. International Society of Sports Nutrition position stand: Creatine supplementation and exercise. Thomas W Buford, Richard B Kreider, Jeffrey R Stout, Mike Greenwood, Bill Campbell, Marie Spano, Tim Ziegenfuss, Hector Lopez, Jamie Landis, and Jose Antonio J Int Soc Sports Nutr. 2007; 4: 6. Published online 2007 August 30.
    6. Creatine supplementation spares muscle glycogen during high intensity intermittent exercise in rats. Hamilton Roschel, Bruno Gualano, Marcelo Marquezi, André Costa, and Antonio H Lancha, Jr. J Int Soc Sports Nutr. 2010; 7: 6. Published online 2010 January 29.
    7. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Matthew B Cooke, Emma Rybalka, Andrew D Williams, Paul J Cribb, and Alan Hayes J Int Soc Sports Nutr. 2009; 6: 13. Published online 2009 June 2.
    8. Adverse Effects of Creatine Supplementation: Fact or Fiction. Jacques R. Poortsman Sports Medicine 2000;30:3 pp 155-170
    9. The effects of Creatine supplementation on selected factors of tennis specific training B M Pluim, A Ferrauti, F Broekhof, M Deutekom, A Gotzmann, H Kuipers, and K Weber Br J Sports Med. 2006 June; 40(6): 507–512.
  • Is Weight Training Safe For Today’s Youth?

    Is Weight Training Safe For Today’s Youth?

    Exercise and conditioning, when executed safely and correctly, delivers many benefits to today’s youth.   However, there are also risks associated with training the youth population.   These risks can all be avoided by following some basic guidelines, and a training plan tailored to the child or adolescent.  Below you will find that there are both benefits and risks associated with youth fitness.  This article also summarizes the safety of training for today’s youth. Finally, the article discusses guidelines for proper programming in a youth training plan.

    Benefits

    Zatsiorsky, in the Science and Practice of Strength Training, states that there are many benefits that can be obtained by children and adolescents by adapting a strength training program.  He mentions that there are many general health benefits that can be obtained. The youth that participates in exercise can experience improved sports performance due to increased flexibility, increased strength, increased endurance, and increased power output. Injury prevention is another benefit of exercise, as well as weight control.

    The American Council of Exercise has published several benefits as well.  While most of the benefits are physical or physiological, several are also psychological.   For example, ACE states that a youth participating in exercise/training can experience improved muscular fitness, bone mineral density, body composition, motor fitness performance and injury resistance.   Also, from a psychological aspect, they can experience increased self esteem, mental discipline and improved socialization skills.

    The International Sport Sciences Association (ISSA) states in their Youth Fitness Trainer certification materials that “exercise is important during growth.  It contributes to a better-developed functional capacity and can enhance neural and musculoskeletal development.  Exercise habits established during childhood and adolescence will carry over to adulthood. We are in the midst of an obesity epidemic in this country. Many studies show that overweight children become overweight or obese adults. Exercise habits established during the school years may help prevent a life-long problem with weight control.”

    The International Youth Conditioning Association in their book, Development Essentials, also gives several benefits to children and adolescents being active in a training or exercise program.   These benefits include muscle endurance, injury prevention, and muscle growth.  There are also several tissue adaptations that take place, such as strength, weight, and thickness increases in tendons, ligaments, and cartilage.

    Risks

    Along with the benefits of a solid exercise program for children and adolescents, there are also potential risks, including injury.  The IYCA states that a study reported the data from 1991-1996 on injuries associated with weightlifting in participants 21 years old or younger. In this time period, there were approximately 20940-26120 injuries reported.  “Most of the injuries were considered preventable due to a cause of improper technique, attempting maximal lifts, and unsupervised training”. Zatsiorsky gives improper exercise technique, improper spotting, and incorrect equipment use/fit as risks and paths to injury.  The IYCA and ISSA also states that children and adolescents should avoid maximal lifts and efforts as well.  Everyone seems to agree that injuries are a risk, but can be avoided. 

    Most risks can be avoided by following a set of guidelines during any training activities.  The IYCA gives the following guide in their book, Developmental Essentials:

    1. Planning of training programs must take into consideration the level of physical maturation of the athlete.

    2. In comparison to the expert lifters, novice weightlifters tend to use techniques that predispose the athlete to injury.  Proper technique should be emphasized at all times.

    3. Avoid maximal loads or large increases in loading or activity in developing athletes.

    4. Horseplay should never be tolerated in the weight room.

    5. Supervision by a qualified instructor must be provided at all times.

    Another risk that the IYCA and the ISSA point out is the existence of any muscular or postural imbalances in the participant.   Any imbalances can later hinder improvements in performance and may cause injury.  Even further, as a trainer, the failure to recognize these imbalances and correcting them can increase these risks.

    Safety

    Safety has been a hot topic in training children and adolescents ever since training youths has become more popular.  There are many myths and fallacies associated with the risks listed above.   One fallacy that ACE points out is that many people think that training will “stunt growth” of their children.  This is definitely not true.  This fallacy stems from the possibility of damaging the epiphyseal growth places during heavy training.  The NSCA states that “Although children and adolescents are susceptible to injury to the growth cartilage, the potential for this type of injury may be less in a preadolescent child than in an adolescent because the growth cartilage may actually be stronger and more resistant to sheering type forces in younger children.  To date, injury to the growth cartilage has not been reported in any prospective youth resistance training research study. Furthermore, there is no evidence to suggest that resistance training will negatively impact growth and maturation during childhood and adolescence”.

    As pointed out above, and by the IYCA, ISSA, and by Zatsiorsky, by using a long term program designed appropriately for the child or adolescent, using proper technique, adding variety, allowing for individual characteristics, and using suitable training load increases we all but eliminate the risks associated with training.

    The ACE stated in their article that “In fact, all of the major fitness and medical organizations in the U.S. recommend strength training for youth, assuming that basic guidelines are adhered to and that appropriate leadership is present. And about the question of age, children can begin to train with weights as soon as they are able to accept and follow directions—usually around the age of seven or eight”.

    The following is directly from the NSCA’s position on youth strength training:

    The National Strength and Conditioning Association (NSCA) recognizes  and supports the premise that many of the benefits associated with adult resistance training programs are attainable by children and adolescents who follow age-specific resistance training guidelines.

    It is the current position of the NSCA that:

    1. A properly designed and supervised resistance training program is relatively safe for youth.

    2. A properly designed and supervised resistance training program can enhance the muscular strength and power of youth.

    3. A properly designed and supervised resistance training program can improve the cardiovascular risk profile of youth.

    4. A properly designed and supervised resistance training program can improve motor skill performance and may contribute to enhanced sports performance of youth.

    5. A properly designed and supervised resistance training program can increase a young athlete’s resistance to sports related injuries.

    6. A properly designed and supervised resistance training program can help improve the psychosocial well-being of youth.

    7. A properly designed and supervised resistance training program can help promote and develop exercise habits during childhood and adolescence.

    Guidelines

    The ISSA, IYCA, and NSCA all provide a set of guidelines that lead to programming a safe, fun, and effective training plan for a child or adolescent.   They all seem to echo the same tune.  The one that seems easiest to remember, and least specific, is the ISSA’s “Seventeen Principles of Training” from their Youth Fitness Trainer certification manual.  The guidelines are listed below.

    Athletes benefit the most from their program if they follow the Seventeen Principles of Training. These principles are a guide to gradual, long-lasting, injury-free fitness development that leads to improved performance with the smallest risk of injury. They also serve as a guide to gradual and long-lasting fitness development.

    Principles of Training

    1. Train the way you want your body to change.
    2. Eat well-balanced, high performance meals.
    3. Establish realistic goals.
    4. Have a workout plan.
    5. Train all year round.
    6. Get in shape gradually.
    7. Don’t train when you are ill or seriously injured.
    8. Train first for volume (more repetitions) and only later for intensity (more weight or resistance).
    9. Listen to your body. Know when to rest and slow down.
    10. Vary volume and intensity of workouts.
    11. Work on weaknesses, not just strengths.
    12. Train systematically.
    13. Warm-up and cool-down.
    14. Train the mind. Learn to focus and delete extraneous “information” as you train.
    15. Listen to “Coach Pain.” Do not be a hero by trying to continue workouts when you know you should not.
    16. Become informed about the physiology of your body. Learn all you can about exercise and the effects of training.
    17. Have Fun! Keep the exercise program in its proper perspective.

    Resources:

    Developmental Essentials – The Foundations of Youth Conditioning   Edited by Dr. Kwame Brown – International Youth Conditioning Association, Inc. 2007.

    Science and Practice of Strength Training, Second Edition – Vladimir Zatiorsky and William J. Kraemer – Human Kinetics, May 2006 pp 191-213.

    YOUTH RESISTANCE TRAINING: UPDATED POSITION STATEMENT PAPER FROM THE NATIONAL STRENGTH AND CONDITIONING ASSOCIATION – NATIONAL STRENGTH AND CONDITIONING ASSOCIATION, 2009.

    Youth Fitness Trainer, Second Edition – Dr. Thomas D. Fahey, EdD – ISSA, 2006.

    Strength Training for Kids: A Guide for Parents and Teachers – American Council on Exercise, 2010 –  http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2682

  • Kids Are The Same As Adults, Right?

    Kids Are The Same As Adults, Right?

    When designing an exercise program for a child, it is not as simple as applying the same principles you would to designing an adult program.  The same rules do not apply.   The challenges may appear to be the same, but they are very different.  At the same time, you cannot apply the same fitness assessments to a child that you would give an adult.   You need to assess the child in the light of the entire growth process.    Knowing that the child and adult are very different, both mentally and physically, you need to take several factors into consideration when assessing clients and designing their exercise programs. 

    When designing a program for a child, you have to take where they are in the growth process into consideration.   As a child continues to develop, the physiological processes in the body continue to develop as well.   The muscular, skeletal and nervous systems continue to develop as well during the process.  However, in an adult, these changes have already been made, and the body has reached its point of homeostasis, and has reached a point of “balance”.  

    Children have immature regulatory systems and temperature control mechanisms compared to an adult.  Temperature control of the cardiovascular system is critical for the exercising participant and is more of a challenge for children and adolescents. Their surface area-to-mass ratio is larger than adults which allows for a greater heat exchange by convection and radiation.  When designing an exercise program, the trainer needs to keep intensity in mind since children do not sweat as much as adults due to low surface area of the skin compared to adults.   They can acclimate to the heat, but it takes them longer than adults. The tendency is to try to do too much too soon. It is recommended to postpone or recommend strenuous activity when heat and humidity are high and making sure plenty of fluids are ingested before, during and after exercise. Thirst is not an accurate guide for fluid need.   As their body temperature increases, they can become susceptible to heat exhaustion easier than adults.  Children should not be exposed to hot environments (sauna, hot rooms, etc.) for extended periods due to this.

    Children have immature nervous systems compared to the adult counterpart.  Myelination of the nerves is not complete until the age of sexual maturity.  The child cannot be expected to have high levels of skill, power, and strength until he or she has reached their neural maturity as well.  They simply cannot elicit the same response to training or reach the same skill levels as adults.

    There are also several differences in the circulatory system between children and adults.  As children get older and progress into adolescence, their heart rate progressively declines.  However, at childhood, it is normal for a child to have a higher heart rate than an adult if they are performing the same types of exercise.  This makes estimation of maximal heart rate by set equations such as 220-age somewhat inaccurate for children and adolescents until the late teenage years.  It also means unless there are signs of stress or duress, there is no cause for concern for heart rate values greater than 200 bpm. Healthy individuals should be able to exercise for several minutes at maximal heart rates. In fact, because VO2 max (the greatest amount of oxygen that can be inhaled during aerobic exercise) is relative to the individual’s body weight, VO2 max values are as high as or higher than most adults. Heart rate will return to resting values quicker in children and adolescents than adults.  Their maximum heart rate and target heart rates lower due to aging as well.  The resting and during exercise systolic blood pressure rises progressively particularly during puberty reaching adult values soon after the growth spurt.  Diastolic pressure in both adults and children show very little derivation.   When designing aerobic programs for children, you have to take these heart rate differences in consideration.  

    Exercise capacity also increases gradually throughout childhood.  Increases/improvements in endurance capacity occur because of increased muscle mass and enhanced oxygen transport and metabolic capacities.  Children will experience a decreased heart rate with endurance training, but not to the same extent as adults do.  Children as they get older will be able to handle more activity as they mature due to the increase of capacity, and the decreased heart rate.

    When you compare children to adults, the children have immature skeletal systems and less muscle mass.  The immature skeletal system causes fragile bone growth (epiphyseal) centers which when put under very  heavy stress, can fracture, causing injury to the growth plates.  Very young children should avoid very heavy and strenuous resistance training.  This does not mean that all children should avoid resistance training.  Trainers, parents, and the children should be responsible enough to not allow maximal effort exercises, and practice proper form and technique to avoid these types of injuries.  One of the most promising benefits of strength training may be increased bone mass.  Bone mass continues to increase throughout growth and development, but a peak in bone mass is reached at a young adult age.   Attaining a higher peak bone mass as a young adult may delay the age at which a loss of bone from aging occurs. A loss of bone later in life, especially among menopausal women, can lead to osteoporosis, causing bones to become increasingly porous, brittle and fragile.

    As mentioned above, the child contains much less muscle mass than adults.  The muscle in adults is stronger as well.   Again, the very young should avoid heavy and strenuous resistance training to avoid injury.  It has been shown that heavy resistance training will not provide as much value in very young children as in older children.   Gains from strength training for preadolescents are generally attributed to neural adaptations and motor learning, rather than circulating androgens. Muscle hypertrophy, or an increase in the cross-sectional area of a muscle, is not usually detected in children as a result of training. Since muscle size has been correlated with strength, studies indicating no increase in muscle hypertrophy implied that strength training was ineffective in younger participants.  During the first seven years there is steady growth of the muscles, followed by a slowing trend preceding puberty. 

    There is also much less hormonal activity in children than adults.  Children have very low testosterone levels compared to adults.   The amount of testosterone in the child increases along with puberty and levels off slowly after puberty ends.   During the time of puberty would be the best time to increase strength training and hypertrophy work due to the increasing testosterone and other hormonal changes.

    Adults and children also have very different ventilation patterns.  The primary role of the respiratory system is to provide oxygen and to eliminate carbon dioxide from the muscle cells. The amount of air exchanged per minute is called minute ventilation and is the product of the number of breaths (frequency) times the volume of each breath (tidal volume). Children and adolescents exhibit a higher frequency and lower tidal volume than adults at all intensities.  Because rapid breathing is readily noticed, it can be upsetting to a well-intentioned adult. The higher frequency and lower tidal volume is normal and no call for alarm.   Children reach adult levels of ventilation at 16-18 years old.  Younger children who train for endurance will develop adult type ventilation patterns, such as decreasing their breathing frequency, while increasing their tidal volume.  Lung diffusion (spontaneous migration of substances from regions where their concentrations are high to regions where their concentrations are low) capacities are also lower in children than adults due to their lungs not being fully developed.

  • The Extinction of Health

    The Extinction of Health

    Excerpt from the Article “The Extinction of Health” –

    “Knowing is not enough, you must apply; willing is not enough, you must do.” —Bruce Lee

    “Everything has gone haywire—the educational system, books, the media, the internet. We’re on a blind search for healthier lives, choices, and bodies, but we don’t know where to start because there’s so much irrelevant information out there. We choose to look past the basics of a healthier life or at least refuse to try what really will have an impact. ”

    “There aren’t any supplements, diets, exercise programs, pills, electromagnetic bedding, doctors, chiropractors, trainers, dieticians, books, or anything else that will help you get to where you desire to go unless you decide to go and do. Want to get in shape and stay in shape? Then move your butt.”

    Move your butt. That about sums it up. People are so hung up on all of the mechanics of doing this workout, taking this supplement, following this diet that they forget about the key elements of proper health.

    These elements include:

    • Stop Eating Garbage Foods
    • Stop indulging in alcohol
    • Drink lots of water
    • Get adequate rest
    • Eat a balanced diet
    • And most importantly – MOVE YOUR BUTT!!!

     

    The full article can be found Here at EliteFTS

  • Healthy Snacks for Kids

    Healthy Snacks for Kids

    Snack foods too often result in the downfall of good nutrition and ideal weight. The snacks one eats often lead to undesirable weight gains in youngsters and adults. So snacks need to be considered from the viewpoint of nutritional value, calorie count, and the activity of the person eating them. Without an adult’s teaching them the benefits of good nutrition and guiding them in their eating habits, youngsters often tend to want snacks that aren’t beneficial to their health and weight.

    Factors to Consider
    – Generally an active person burns more calories in a day so can eat more snacks in addition to meals without gaining weight. A less active person has to eat lower calorie snacks or fewer snacks.

    – Too often candy, cake, cookies, potato chips, and soda top the list of after school or recess snacks. Teach children to eat these in moderation for they’re generally high in calories and lower in nutrition.

    – Foods high in sugar content have quick energy, but their nutritional value is not as high as many other snacks.

    Desirable Snacks
    – Fruits rate high on the list of desirable snack foods – apples, oranges, bananas, peaches, pears, plums. Use canned or dried fruits when fresh ones aren’t in season.

    – Fruit juices are better than soda for a refreshing drink. Milk is good, too. However, remember, when you use flavorings, such as chocolate and strawberry, you add calories to the drink.

    – Water is a very good beverage and necessary to maintain life and good health.

    – Although carrot sticks and celery sticks aren’t always a favorite on the snack list, they can be enhanced in appeal when accompanied by cheese and peanut butter. (There also are lower fat types of these spreads.)

    – Raisins and peanuts are good snack foods full of nutrition. Of course, the dry roasted peanuts are lower in calories than those roasted in oil.

    Snacks Before Dinner
    If it will be awhile before dinner, when a youngster gets home from school starved, try a sandwich instead of sweets. Sandwich fillings such as tuna fish, cheese, peanut butter (without much jelly), or egg will supply protein.

    Or serve crackers with peanut butter or cheese. If cookies have big appeal as a snack, try making types with the most food value and nourishment. Cookies with cereal ingredients, such as oatmeal and crispy rice, generally have more nutritional value than rich chocolate brownies and chocolate chip cookies. Adding wheat germ to the cereal cookie recipe also gives additional nutrition.

    Icy Banana Shakes have nutritional value. Blend in a mixer until smooth: 3 cubes ice, 3/4 cup milk, 1 tablespoon sugar, 1/2 teaspoon vanilla, and 1 ripe banana.