Fit Kids for Life , livre ebook

Turner Publishing Company - Jeffrey R. Stout , Antonio Jose

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75 pages

English

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A propos
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Description

Fit Kids For Life covers common misconceptions regarding strength training for children. Kids can safely use resistance training to get fit for recreational activities and sports. Weight lifting allows children to build strength, prevent injury, and improve motor skills. Coaching tips, gender-specific workouts, and training programmes are included. Youll also find tips on pre- and post-exercise nutrition, staying hydrated while exercising, and healthy snacks.

Sujets

Exercise

Health

Fitness

Informations

Publié par	Turner Publishing Company
Date de parution	01 janvier 2004
Nombre de lectures	0
EAN13	9781591205807
Langue	English
Poids de l'ouvrage	1 Mo

Informations légales : prix de location à la page 0,0748€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

The information contained in this book is based upon the research and personal and professional experiences of the authors. It is not intended as a substitute for consulting with your physician or other healthcare provider. Any attempt to diagnose and treat an illness should be done under the direction of a healthcare professional.
The publisher does not advocate the use of any particular healthcare protocol but believes the information in this book should be available to the public. The publisher and authors are not responsible for any adverse effects or consequences resulting from the use of the suggestions, preparations, or procedures discussed in this book. Should the reader have any questions concerning the appropriateness of any procedures or preparation mentioned, the authors and the publisher strongly suggest consulting a professional healthcare advisor.
Basic Health Publications, Inc.
8200 Boulevard East
North Bergen, NJ 07047
1-201-868-8336

Library of Congress Cataloging-in-Publication Data

Antonio, Jose, PhD.
Fit kids for life : a parent’s guide to optimal nutrition and training for young athletes / Jose Antonio and Jeffrey R. Stout.—1st ed.
p. cm.
Includes bibliographical references and index.
ISBN 1-59120-099-7
ISBN 978-1-59120-580-7
1. Teenagers—Nutrition. 2. Child athletes—Nutrition. 3. High school athletes—Nutrition. I. Stout, Jeffrey R. II. Title.

RJ235.A55 2004
613.7'11'083—dc22
2003023160
Copyright © 2004 Jose Antonio, Ph.D., and Jeffrey R. Stout, Ph.D.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written consent of the copyright owner.

Editor: John Anderson
Typesetter/Book design: Gary A. Rosenberg
Cover design: Mike Stromberg
Photo credit: Mikey Gudikunst

Printed in the United States of America

10 9 8 7 6 5 4 3 2 1
Contents
Foreword by Eric Serrano, M.D.,
Introduction: Fit Kids Become Fit Adults
PART ONE: Fitness Training for Young Athletes
1. The Benefits of Exercise and Sports Participation for Kids
2. Simple Rules of Exercise for Kids
3. Strength Training and Conditioning for Kids
Contributed by Joel Raether, M.A.Ed., and Michael S. Sanders, M.A.Ed., CSCS
PART TWO: Optimal Nutrition for Active Kids
4. Basic Nutrition for Fit Kids
5. Healthy Meals and Snacks
6. Special Nutritional Needs During Exercise
7. Tips for Gaining and Losing Weight
Conclusion
Resources
Notes
About the Authors
To our wives, Karla and Martha, and our Fit Kids, Brooke, Brandi, Nicole, and Jeff
Foreword
As a family practice physician, I am aware of the expanding waistlines and all-around poor eating and exercise habits of most Americans. Sadly, not only is the average adult overweight and out of shape, but American children are fast becoming the most rotund and inactive kids in the world. Nevertheless, I applaud those parents who spend time with their children and teach them the value and utter necessity of exercise and good eating. Fit Kids for Life is an excellent, easy-to-read, and informative choice for parents who seek credible information that they want to pass along to their kids. Let’s face it, there is nothing more important than the legacy you leave your child. If that includes healthy exercising and eating habits, then you deserve nothing but praise. I know that physicians, scientists, and parents will find Fit Kids for Life a great resource.

Eric Serrano, M.D.
Family Practice Physician
Columbus, Ohio
INTRODUCTION
Fit Kids Become Fit Adults
A
s adults, it becomes painfully clear to us that staying in shape requires work, discipline, and dedication. For some, exercise itself becomes a chore. But for others, exercise is as natural as brushing your teeth: you get up, you do it, and you don’t think about it.
When we look back at childhood, we realize that exercise then was a lot like play. Recess was our favorite time at school: by running, playing tag or kickball, we “exercised” as kids. And if we were lucky enough, we carried these healthy habits into adulthood.
However, it’s apparent that staying active, even as kids, has now become the exception rather than the rule. The statistics are depressing: up to 30 percent of children in the United States are obese. And that doesn’t count kids who are sedentary, out-of-shape, and on their way to adult fatness. 1 In actuality, overweight kids become overweight adults. According to a report in Health & Fitness Journal, “approximately 40 percent of obese 7-yearold children and 70 percent of obese adolescents become obese adults.” If this trend continues, by the year 2050, 75 percent of Americans will be overweight. 2
The fact is that very few cases of childhood obesity are related to a genetic or hormonal defect. But the chances of overweight kids becoming overweight adults are much greater if their parents are also overweight. A recent general opinion poll found that two-thirds of people thought that parents or guardians bore the most responsibility for obesity in children (fast-food restaurants were second in the survey). 3 So, as parents, you can alter and control factors that might impact the fitness or fatness of your child.

When we look back at childhood, we realize that exercise then was a lot like play.
If your child is participating in an exercise program, you’ve already won half the battle: your child will be much more likely to maintain such healthy habits into adulthood. The other half is establishing proper eating habits. This may be difficult, particularly because kids (as well as adults) associate food consumption with certain emotional states. Kids and adults eat to celebrate holidays and birthdays, when they’re happy or depressed, when they’re bored, and when they’re watching television. If you can instill the importance of healthy and beneficial eating habits, you can permanently influence your child’s behavior as an adult.
Don’t let your children grow up to become obese. This book can show you how to help your kids become more active and eat right, so that your fit kids become fit adults.
EXERCISE AND SPORTS PARTICIPATION
Children usually play sports for the simple reason that they enjoy it. Parents, on the other hand, are often leery of the impact that exercise and sports may have on their child’s development. However, research shows that kids who play sports tend to excel in school and have better social skills and higher self-esteem. Sports may also help prevent drug and alcohol abuse, and children who participate in sports are less likely to start smoking.
Furthermore, did you know that many of the risk factors for disease are already present in childhood? Lack of physical activity in children could lead to metabolic disorders, such as obesity, diabetes, and hypertension, that may not appear until adulthood. And childhood obesity, a precursor for heart disease, is on the rise. These risk factors can be diminished, or nearly eliminated, with regular physical exercise.
Weight training, as we will discuss in Part One, provides a myriad of physical benefits for kids, including stronger bones, enhanced strength, and improved athletic ability. Bones, ligaments, and muscles have been shown to respond favorably to the stresses placed upon them in weight training. Resistance training can also significantly improve strength in growing children, beyond what typically occurs during natural development.
THE IMPORTANCE OF NUTRITION
The more kids exercise and participate in sports, the more calories and nutrients they need. Athletics create more nutritional demands on the body, especially when a hectic and unhealthy eating schedule has become a habit. Parents and young athletes need to understand the importance of high-quality nutrition.
Whereas in the past there was a preoccupation with simply meeting a child’s nutritional needs (the four food groups, vitamins, and so on), now there’s a major shift toward the importance of how childhood nutrition will impact health much later in life. From eating habits themselves to preventing or encouraging disease, how your child eats today will have a striking impact on his or her health throughout adolescence and adulthood. After birth, with the exception of infancy, the human body grows the fastest during childhood and adolescence. This rapid growth makes proper nutrition an obligation and, without it, children may suffer harmful and irreversible effects on their permanent growth and development.
Physical activity also takes its toll. We already know kids need a lot of calories for proper growth, but sporting activities place tremendous demands on the respiratory, cardiovascular, muscular, and skeletal systems. This is especially important today when more kids, at younger ages than ever before, are participating in sports.
THE FIT KIDS FOR LIFE PLAN
This book provides exercise and nutrition guidelines for kids so that parents can help their children stay active and healthy.
In Part One, we discuss proper fitness training for young athletes. There are many common misconceptions regarding strength training for children. The fact is that kids can safely use resistance training to get fit for recreational activities and sports. This section covers:
• The benefits of exercise and sports
• Simple exercise rules
• Safe and effective weight-lifting techniques
Part Two offers healthy eating guidelines for active kids. You’ll discover:
• How to provide a balanced and nutritious diet
• Sample meal plans and healthy snacking
• Pre- and postexercise eating guidelines
• How kids can stay hydrated while exercising
• How to help kids lose or gain weight safely
We hope that Fit Kids for Life will help keep your young athletes injury-free, active, and healthy right into adulthood.