WEEK TWENTY-TWO :: What Is The Best Workout For Children?

[the_fake_webmaster]

* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Workout For Children?

For the week of: 02/27 - 03/05
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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With all the video games, television, computers etc. it’s no surprise children are becoming overweight and inactive. It is important to educate younger children about the importance of a healthy and active lifestyle.

What is the best workout for children? Be specific.

How can you motivate children to workout?

Bonus: Which age do you think is suitable for one to train with weights? Why?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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NEW PRIZE MONEY!!!!!
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The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

Thanks,
Bodybuilding.com

[jons_click@hotmail.com]

children should start out simple like pushups and pullups for the upper body til their body develops and use bodyweight squats and lunges to target the lower body. it really depends on how old the child is to determine the exercise level to start with

[am8l8pm]

Yes, there are video games, tv, and other things that attract and distract children and in turn cause them to become inactive and overweight. BUT, there are also ways to make those things into activities that can get their heart rate going and make them active again. These things are called interactive gaming and TV. One example is the dancing game. This can be found in arcades all over, but also there are games you can buy for at home use. I bought my neice, who is 8, a dancing game for christmas. It has a mat similar to a twister map. It also has a overhead projector that shines a picture of that mat on the wall. There are strobe lights that light up the dancing area and wall. Your feet follow the position of the lights on the wall on their mat. The machine also plays "cool" music. There can be up to 4 kids playing, each get their own mat, and the mats have a cord that plug into the machine. The mats also have sensors so they know they are hitting the right spot...these kids have sooo much fun and its great exercise, they normally can go for an hour pretty strong. Also, I know there are some exercise videos out there for kids that teach things like martial arts and dancing. Some other cool things for kids to do for exercise is paint ball, laser tag, sports in general... I mean come on kids don't wont to work out like adults, not most anyway. heck I didnt want to really work out till high school, but i was always playing sports. SWIMMING is also a great way for kids to have fun, learn discipline and work out. I did it for 12 years and it helped me alot! I didn't even realize I was "working out"!

Also, these things can work on kids from preschool to junior high...some high school kids as well!

Positive reinforcement is always the key in motivating children...just let them do what they love, and all they need is a little guidance in the right direction!

[no_strain_no_ga]

Obesity is becoming a major problem in America and around the World. Diet and Nutrition is to blame and the lack of exercise is to blame as well. Their parents should be ashamed on how their child looks and should take full punishment. Too much video games and too little exercise is not the way it should work. Obesity can contribute to many health affects in adulthood, like high blood pressure and heart attacks.It's a shame that parents don't stop them eating junk food and don't get them into a healthy program.

Here is 2 charts on what the ideal weight should be for a boy and a girl from age 2-20

GIRL
http://pediatrics.about.com/library/growth_charts/ngirlstwo.htm

BOY
http://pediatrics.about.com/library/growth_charts/nboystwo.htm

What is the best workout for children? Be specific.

Children before the age of 12 that what to become fit and healthy should start off with Push-ups, Sit-ups, Pull-ups, and bodyweight squats and lunges. They should not be touching any weights at this time. If they start lifting weights at this early in life, they can strain their body and cause injuries from torn muscle fibers to broken bones. A workout for a child should look like this

Push-ups:
3 sets x 15 reps(own bodyweight)

Sit-ups:
3 sets x 30 reps

Pull ups:
How many he/she can do.

Squats:
4 sets x 20 reps

Lunges:
3 sets x 15 reps

Also watch their diet. Watch what they put in them and what you feed them. Don't let them have 4 bowls full of ice cream or eat the whole bag of popcorn, make rules on how much they can eat of something. Back off from Mcdonalds and Wendy's and make some healthy foods at home. Give them a proper breakfest, lunch, and dinner. Don't allow them to go over 2nds for dinner. Give them milk for breakfest, lunch and dinner for their bones. Also, give them a vitamin every morning. Don't block them from the ice cream or cookie jar, let them get a bowl of ice cream or 2 cookies, they don't need to be health freaks.

How can you motivate children to workout?

Maybe they don't feel like doing it, because they want something in return. This isn't a bad thing at all. Gave them a weekly award or monthly award. For weekly, take him/her to the bowling alley or to the movies, or make a month award like a new cd or some shirts they want. Maybe a little money out of your pocket, but better than paying more surgery for him/her or pay for medical bills.If he/she has allowence, raise it another $5-10. He/she will appreciate it.

Bonus: Which age do you think is suitable for one to train with weights? Why?

When they turn 13, that should be a good age to start, not before.

Be back with more Sat.

[sebastian jones]

the workout i would use for children would start out with an hour of a very good fat burning video game named dance dance revolution and then have the child do about four 20 rep sets of pushups and as many as they can do for the pull up bar 3 sets of 30 for situps and about 2 sets of 40 for body weight lunges and 3 sets of 40 for bodyweight squats. i would also make sure they are eating healthy and taking multivitamins. i would suggest that a child not use weights untill they are at least 12 years of age to make sure that there body is developed enough to handle resistant training.

i would motivate the child by giving them maybe $20 as an assentive everytime they complete a goal they have set.

[cmbslynn]

What is the best workout for children? Be specific.

This will draw a lot of criticism, but the best workouts for children are the same as for anyone who is just starting out, basic exercises and heavy. Children should start out with four basic movements. Bench press, Squats, Pull-ups, and Dead lifts. They should also do them heavy. A lot of people will disagree with this in the theory that it will stunt their growth. But think about it. How much do you think a child starting out can lift? Not much. Here is an example of a starter program.

Day 1: Bench press 4 sets of 8-12 reps
Push ups 4 sets until failure

Day 2: Squats 4 sets of 8-12 reps
Lunges 4 sets until failure (no added weight)

Day 3: Pull-ups 4 sets until failure
Dead lifts 4 sets of 6-10 reps

Then start all over again taking one day per week off.
As the kid gets older and more advanced he could incorporate more muscle specific exercises like curls, leg extensions ect. But with these basic movements the child should see great results without hurting their body.




How can you motivate children to workout?

Children look up to people. So start there, take them to a bodybuilding contest. Let them see all the athletes and most likely they will think they look cool and admire the sport. Buy them muscle magazines (this can also help with getting them to read more). Let them get idols in weight lifting. When the child starts seeing results and is stronger and bigger then all of his friends this will add to his motivation. Next thing you know he's winning trophies in bodybuilding or playing college sports.






Bonus: Which age do you think is suitable for one to train with weights? Why?

This cant be an exact number. It depends on the child. A child should start to lift weight as soon as they hit puberty. Their testosterone is starting to climb and they will see results quickly therefore it will help them stay motivated. Since all children develop at different ages this could be as early as 11 or possibly as late as 15.

[rayray3]

"With all the video games, television, computers etc. it’s no surprise children are becoming overweight and inactive."
This is true, but is also no surprise that the partents of these children do absolutly nothing about it. The partents love to see there children sitting there being ocupied with all this stuff, so they don't have to mess with them,(good their calm) instead of doing activitys with them.I would blame mostly the parents for letting their children become overweight and inactive, and thats not the only thing, these children probably run the house telling the parents off, and the parents have no idea how to discipline them.Also the parents themselves need to get active and start stocking the fridge with healthy foods and learn how to cook instead of going out 3x a day for burgers and fries.

What is the best workout for children? Be specific.

Depending on the age of the child, getting off your butt and taking the kids outside or to the park can be a very effective workout. Kids love to run, jump, skip, climb monkey bars, chase the geese, etc.

A workout plan can be very effective also just don't make them do it everyday, maybe every other day, unless they want to.

Push-ups:
1 set x as many as they can do until they get stronger, (start out with how many can you do in 30 secs. to make it fun for them and then you'll know how many they can do)then break it up into more sets and a set amount of reps.

Do the same for Squats, lunges, sit-ups, etc.
Also don't introduce everything in 1 day slowly incorparate different exercises throughout the month, lets say show them push-ups on monday and sit-ups on friday, or even on seperate weeks until they are familiar.

Don't under estimate running like i said kids love to run, offer to race them, they'll love to beat you.
And during the summer go swimming and do the same thing. Kids love to swim
And 1 more thing, biking, go bike riding with them, take a trip down the road or through the woods it will help them burn alot of calories.

But How can you motivate children to workout?

First you can start working out yourself, they see you doing it and then they might just jump in to copy you.
If there younger you could use, lets say marbles for them to get something they want (10 push-ups = 1 marble)(20 marbles = new toy). Make the ice cream they eat now a reward at the end of the week.
For older children having their friends over or going to a friends house for the weekend could be a good leverage, along with an allowence.
Role models are still one of the best motivaters there is, they see the olyimpics, or from all the t.v. they've been watching they want to be like someone they see, or it could even be yourself.

Bonus: Which age do you think is suitable for one to train with weights? Why?

12 and up, At this age their probably already into some kind of sport basketball, football, baseball, etc. Coaches might even have a weight training day setup already for something different than sprints and drills.
Also most of these sports are contact sports, so as a parent i would be less woried if they were lifting weights.
Also they would have a good bone density rate at this age.

[Liquid_diet]

The health and overall wellbeing of children is more important than ever. With such advanced video game systems, the internet, and the appealing television programs offered to today’s youth, it is too easy for them to be entertained indoors all day with little or no physical activity. There are many advertisements for snacks and fast food that appeal to children as well. It is becoming increasingly important to combat all these distractions and encourage children to stay physically active and develop healthier lifestyles.

What is the best workout for children? Be specific.

There are many ways that children can “work out.” Basic activities like riding bikes and jumping rope can be just as important for children to stay healthy as anything. It is more important for children to get outside and get involved in the neighborhood basketball games than it is for them to have an actual workout routine.

However, if a child wants to exercise and perform a specific routine, then it should definitely be encouraged.

A good basic exercise program for children needs to be challenging, but not intimidating. It should be as fun as possible. Simple cardio exercises like jogging the track and jumping jacks should be incorporated. The standard body weight exercises such as sit-ups, pushups, and pull-ups should be used. Exercising with a buddy is always a good idea.

Here is a good weekly exercise routine for children to perform at home or school:

Workout #1 (2x per week)

Jumping Jacks - 3x30 seconds

Jump rope - 3 minutes

Pushups - 2x close to failure

Sit-ups - 3x 30 seconds

Pull-ups - 2x close to failure

Bodyweight squats – 2x 20

Standing calf raises – 2x 15

Wall sits – 2x 45 seconds

Workout #2 (1 or 2x per week)

Stretching - 5 minutes

Jogging – 10-12 minutes or approximately 1 mile


How can you motivate children to workout?

Physical Education needs to be a requirement.

A great way to ensure that all children participate in a minimum amount of physical activity is to require it in school. Physical education classes are required in most curriculums around the country, and for good reason. P.E. classes can expose students to a broad range of activities throughout the school year. This allows more students to discover activities that they enjoy and are good at. P.E. class can be a welcome addition to a stressful day at school where students can unwind and have a little fun.

National merit-based fitness programs are important.

National programs such as The President’s Challenge are proven effective in motivating children to stay active. Through national youth fitness testing and encouraging activities outside of school, this type of program succeeds in rewarding children for staying active and healthy. Programs like this encourage children to track their progress in activities, and stick with it.

http://www.presidentschallenge.org

Encourage children to play sports.

There are youth leagues around the country for amost every sport these days. Children can try out team sports like soccer and basketball, or individual sports such as gymnastics and skiing. If children get involved at a young age, this will give them ample time to find the sports and activities that they enjoy most. Playing sports has a number of benefits for children that include teaching them about teamwork, helping them to meet new friends, and even keeping them out of trouble after school. This is all in addition to the fact that when children stay active in sports, their overall health and physical fitness will be better.

Exercise needs to be inclusive.

Exercising with partners from an early age will encourage teamwork and motivation. Even holding a partner’s feet while they perform sit-ups and counting for them can make the activity that much more productive. Children can even help each other stretch.

While competition is healthy to an extent, winning isn’t everything. We need to instill the value that participation is more important than winning. Ensuring that children "play nice" together will carry on into the future. It is vital that children be confident in their abilities early on, or they will never pursue them down the road. Being the last ones always picked in gym class can be very damaging to the self-esteem of children, and can deter them from further physical activities.

At it all together!

Bonus: Which age do you think is suitable for one to train with weights? Why?

Children should probably not get involved in weighted resistance training until age 13 or 14.

The body is already growing bigger and stronger at such a fast pace that the benefits of weight training will be relatively small. Children need to mature enough to have a body frame that can handle the stress of lifting heavy loads. Even at age 14 children should be focusing more on learning good form and weight room safety than trying to build large amounts of strength or muscle. There’s plenty of time for that in the future!

[KING_OF_SQUAT]

What is The Best Children’s Workout?

What is the best workout for children? A very good question, that is doubtless. We all wish we had started younger, but what if a youngster is getting the chance that we all wish we had? We should give our determined little one a good shot at getting into the world of lifting.

A good place to start is with basic weight training and bodyweight movements. Everything should be compound, and under adult supervision to prevent injury. starting them off at a weight that is easy for them and upping the ante every 1-2 weeks is a good idea. This should prevent any problems with going too heavy and straining or tearing anything.

Three days of Full body workouts would be good for a young one, as they should recover fast, and grow quickly.

The Workout for Kids!

Monday-
Bench press- 3 sets of 7-10
Barbell Squat- 3 sets of 7-10
Pull ups- *
bodyweight calve raises- 3 sets to near failure

Wednesday-
Dumbbell side laterals- 3 sets of 8-12
Deadlift-3 sets of 5
Pull ups- *
clap pushups- 3 sets to failure

Friday-
Bench press- 3 sets of 5-7
Squat-3 sets of 5-7
Pull ups-*
Bodyweight calve raises- 3 sets to near failure

*-Perform 3 sets of maximum amount of pull ups minus 3 reps. add 1 rep each week.

This program is very basic, and there is reason for that. Building a good foundation is extremely important to our sacred sport, and this program will build that foundation. This Program is good for our inexperienced lifter for two months, give or take a few weeks. I then believe that the young lifter will be able to progress to a slightly more advanced routine.


How Can One Motivate Children to Lift?

First of all, to all you psycho dads out there, do NOT push your children, or anyone else's into lifting if they do not want or are ready to lift weights.

Motivating children is just like motivating anyone else, results. Results and the fun factor are what keeps us in the lifting game. If a child sticks with this program for a months, they will see results in strength and their physique, and they will want to see those results continue to grow and evolve into something better than what they already have.

Getting your child or young-lifter-wannabe friend to eat at least their bodyweight in grams of protein, and 1.5 times their bodyweight in good, healthy carbohydrates ensure good results with proper lifting. That should be more than enough to motivate them to continue, if they want to.

The fun factor of lifting is also a tremendous factor in getting your kid to stick with it. Tossing around the iron can be quite fun, and i have now grown to see it as a near-daily time for myself. The child may see this fun factor right away, or not at all. it IS their choice.

DO NOT PUSH KIDS THAT DONT WANT TO LIFT INTO LIFTING


What is an Acceptable Age for Children to Begin Lifting?

In my personal opinion, 13 is the perfect age for young lifters to begin. I personally began lifting at age 13, with no problems in proper joint growth or function. I haven’t had any negative health repercussions from starting my lifting career early, and I don’t think any child would.

Once a child hits puberty, they may begin lifting. That is up to their, and your, personal discretion.


Good luck with your kids lifting, and yours too!!!

-Paul

[RippedJordanian]

Please find my article attached

[Squats]

This is a very good topic to be discussed. Many people feel kids shouldn't train with weights because of stunting their growth. Well, I feel they don't have to necessarily train with weights. I would like to stress the statement "Children Should Minor in all Sports and Major in None." This statement from Mark McLaughlin is a very good statement. With the obesity problems in America, people don't always understand the best for their kids. I know when I grew up I played Soccer, Baseball, and Football along with various summer camps was one of the things that helped me the most. But the weird thing was I was overweight at the time. I liked to eat and I ate a lot of food (some healthy and some not the best for health). My parents pushed me to do a lot of sports, and sometimes I got pissed at them for wanting me to do something I didn't want to do on my own. When I got into High School, I played Football for the team and that was all. All of the activities I did were gone and made into a high competitive sport (something I didn't always enjoy). I played offensive and defensive lineman most of my years and my senior year I played fullback pretty well. I am not fat as I used to be since I started to learn about diet and training. Which I think if your kid wants to get interested in he should learn.

Now with the workout, I would say steer away from lifting weights till your older (12-13 years old). But, one of the other things you can do to help improve performance and strength is to use bodyweight exercises such as push ups, pull ups, and sit ups to name a few. Some more things you can do are stretching and calisthenics to help improve flexibility and skill. And finally doing plyometrics without weight can also be a great way to help increase strength and get muscle mass.

The basic exercises:
- Pull up (different grips)
- Push up (different grips)
- Sit up (
- Body Squat (different stances, one leg -- ADVANCED)
- Lunge
- Body Row
- Leg Raise

For more bodyweight exercises, purchasing EFS's Blast Straps (http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=141&pid=916) can provide 10+ more bodyweight exercises to add to the plan. If you choose to use these, there is a guide on the page given.

Various stretches:
http://tms.ecol.net/fitness/strindex.htm

http://www.y-coach.com/CD/Football_Drills.htm

Plyometric exercises:
http://www.exrx.net/Lists/PowerExercises.html

What Is The Best Workout

This is going to a basic 3 day split, taking a rest day in between each day and weekends off.

Monday -- Fullbody Workout #1
Start with 10-15 minutes of stretching
- 2 sets of high knees, butt kicks, side shuffle, carioca, sprints (20 yd.), bear crawl, high kicks for 10 yards
- Push up (variations can be used) how many ever sets you can to get 50 reps. *Also can be performed on hex dumbbells
- Bodyweight Squats 4 sets of 20 reps all the way down and up (work on form, box squatting can also be used for form) *Add resistance if needed
- Lunge 1 set of 10 reps down and back ~20 yard
- Pull up (use various grip) as many sets as it takes to get 25 reps *provide assistance if needed or resistance
- Bodyweight Row (basically holding onto someone’s hands lying down and row yourself up) 2 sets of 10 reps
- Sit up 5 sets of 10 reps
- Leg raises a many sets as it takes to get 30 reps

Perform this workout 3x times a week with rests in-between. Change things up with the information given and use variations.


How can you motivate children to workout?

One great way to do this is to get them started in sports. Many don't like to play sports, but encourage good health habits for them to form. Don't push them too hard, but keep them going. Give rewards to work given, if he/she hits another rep, congratulate them. If they win a game, congratulate them with a good meal or something like McDonalds.

Bonus: Which age do you think is suitable for one to train with weights? Why?
I would say, stick to bodyweight exercises when your around twelve years old. Bodyweight exercises are some of the best ways to get started and also the safest. Most basic bodyweight exercises include: push ups, sit ups, body squats and chin ups. But you can also purchase Blast Straps (http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=141&pid=916) which can be used for 10+ more bodyweight exercises you can use to strengthen your body when your younger. Then when you reach the age of thirteen years old, start out on a basic strength routine that will give you muscle bulk and strength to give them an advantage in the future. Some of the best routines to start out on are: Westside For Skinny Bastards (http://defrancostraining.com/articles/archive/articles_westside.htm), Lee Hayward's 12 Week Program (http://www.leehayward.com/workout_programs/index.htm), and my favorite Squats n' Milk (http://www.leehayward.com/squats.htm). This will build a solid base for the athlete to become stronger and bigger and be successful at being a strength athlete. As he starts to get older, around sixteen years old, start him up on a basic powerlifting routine, such as Westside routine (http://elitefts.com/documents/9week-training-program.htm) and 5 x 5 (http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm) to name a few. At this point, you should have a lean mean killing machine.

[Biglachy03]

Please find attached my answer to the related questions.

* Think Big & Live Strong *

[Aussie LTD]

Week 22

[Dallas68]

With all the video games, television, computers etc. it’s no surprise children are becoming overweight and inactive. It is important to educate younger children about the importance of a healthy and active lifestyle.


What is the best workout for children? Be specific.

Children (8-14 years of age) should work on the base frame of their physical development, before branching out to advanced weight-training. The training should not be over rigorous, but leave a sense of overcoming a boundary.

Younger athletes (bodybuilding or weight lifting is a sport therefore they are athletes) that this article focuses on, have to have the cardiac ability to push through the sometimes intensive requirements of running and power movements. Before they move on to the weights in the gym, the more base strength and focus they can achieve, the better it will be!

You will need to have a reasonable grass field to perform some movements.

They should focus on closed kinetic-chain movements, as this requires the person’s bodyweight.
Example:

Exercise 1

Push-ups

• Max amount tested in a minute first week
• Example, 40 push ups in a minute
• Do 3 sets of 20 push ups – half of max
• Do this in under 30 seconds to build up speed
• As athlete grows stronger they will be able to complete more push ups
• Test max every fortnight


Pull-ups

• Max amount of Full Length pull ups tested in no time limit
• If unable to do any at all, hang on the bar with chin over and hold for as long as possible. This should build more strength
• Normal position at slightly wider than shoulder width, palms not facing you
• 4 sets of however many you can do without cheating
• As you gain more strength, move grip wider and wider



One legged squats

• Stand on a stair or stable object
• Hands on hips or like wings to stabilize
• Keep the one leg tucked and bent
• Bend down until at 90 degrees to knee
• Do 3 sets of the amount you can do
• It is difficult to learn the correct form!


Normal body squats

• Same as squats except with no external weights
• Hands in front of body
• Bend till past 90 degrees
• Make sure feet are slightly wider than shoulders
• Knees bent out not in
• Keep head looking up
• Back as naturally straight as possible
• 3 sets of 13 reps


Lateral bridging

• Straight body, elbows on floor, hands cupped together, lower back slightly angled up, legs at shoulder width.
• Test the max time the proper form can be held
• Half the time that was achieved and do 3 sets of it
• This will build a much stronger Transversus Abdominis ( the most important abdominal muscle, the core)
• If lower back hurts change the position of back or stop


T-Drill Agility

• Beacons or objects set up to look like a T at ten meters apart each, except middle beacon must have two beacons each at 5 meters apart on the sides of it. The initial beacon to the middle must be ten meters apart.
• Test time it takes from the start beacon to each other one and back.
• Must run with legs moving to the sides at the top three beacons. Not to the front of the body but to the sides. Initially run forward to the middle beacon.
• That tests agility to run forward, to the sides, and backwards.
• Do two sets to get a feel for it.


As well as Plyometrics (body weight power using the ground)


Exercise 2

Bounding

• Exaggerated running, longer striding
• Over a 60 meter course with no time limit
• 4 sets of 60 meters at athletes pace
• Make sure to move the abdomen


Bunny hops

• Jumping forward, then jumping backwards straight away - that is one rep
• Knees bent, at each part, as you reach the first side, immediately jump back.
• 3 sets of 10 reps

Jumping burpies

• Standing, crouch down with hands at side with knees bent, jump backwards to push ups position; back must be straight, come back to bent position then jump up.
• Watch form
• Test maximum amount in a minute.
• Half that max amount and do 3 sets


Lunges

• Extend leg forward, bend down, and keeping knee 90 degrees. Hands at sides.
• 3 sets of 12 reps


Jumping squats

• Normal squat position go down and jump as high as possible as you come up
• 3 sets of 10 reps

Box jumps or stair jumps

• Jump up onto stairs and then to the ground again repeatedly
• 3 sets of 15 reps
• Build up power by increasing height of destination landing.



These two types of exercises are similar, and provide the necessary amount of flexibility and power.

These two programs can be rotated around the week firstly only done once each for the week, until the athlete has built up enough strength to recover and do each program twice a week.

I hope that helps to build an athlete who is strong, well rounded and has a frame that is built.


How can you motivate children to workout?

When I was overweight my mom took me for runs around the block of the neighborhood. After that we did some bodyweight exercises. That was one way to increase my enjoyment of creating a better body all around.

The ideal key is to create an incentive for the child. If he/she is struggling in school and is not very fit, it may be because of low self esteem. By telling them that exercise can make them work better, they may be inclined to try!

Most importantly go slowly, and show them the ropes with perhaps the help of a trained professional.

The most important part is to indirectly affect their moods, which will make them more appreciative about what you’re trying to do. Get them to bed earlier, make sure their foods are nutritious, and keep them away from the tuck-shop; a packed lunch will help with that.

Give them days when they are allowed to relax or not have to run around. This will let them recuperate, instead of saying go play outside just let them be. The best option could be to bring them to the shopping mall, to walk around and do some non strenuous cardio while having fun.

Instill the right ideas in their head by doing what you’re preaching to them. If they have to have restricted foods, then you should as well.

Never force. Get them involved in sports fixtures at schools or clubs.
It all helps!




Bonus: Which age do you think is suitable for one to train with weights? Why?

At around 15 years of age is ideal, they hit high school and are therefore put in a position where the sports are much more physical. They are highly encouraged to participate and I’m sure many young kids do.

They also need to fit into their peer group; weight lifting is an incredible way to build up a friendship with many others. It teaches self confidence, discipline, and understanding.
This all will help with their mood and potentially with their school grades. People like those who are bright and funny so please get lifting!

[TUnit]

The Microsoft Word Document is attached. Good luck to all.

[mark prater 123]

With all the video games, television, computers etc. it’s no surprise children are becoming overweight and inactive. It is important to educate younger children about the importance of a healthy and active lifestyle.

What is the best workout for children? Be specific.

How can you motivate children to workout?

Bonus: Which age do you think is suitable for one to train with weights? Why?

What is the best workout for children? Be specific.

There is no one workout that will suit all children. Personally, I'm 14 and I'm trying to gain muscle mass so mine would be different than one who is maybe trying to loose weight. I play strong saftey and wide receiver, so my program would be different than one who plays center. For someone with similar goals to me at my age I would recommend working each muscle once a week and perform about 10-14 sets per part, possibly doing more on larger parts such as pecs, quads, etc. and less on smaller ones such as delts, hamstrings, biceps, etc. For an obese kid I'd recommend doing more cardio. I would also not work the smaller ones very much. You can do more weight working bigger muscles therefore you burn more calories. But no matter what you're doing I say do every set to complete failure. I don't know very much about this whole thing that weights will stunt your growth. Personally, I've been working out with weights for 2 years and I'm actually tall for my age, so I'm not a huge fan of that notion =).

How can you motivate children to workout?

Well... you really can't. Kids have to do it one their own. There's a little push in the back of your mind that drives you to workout and won't let you quit. You physically CAN'T force or bribe a kid to workout and expect them to even try. Everyone has their own motivation driving them to workout. Whether it's they want to loose the fat hanging over their belt (not meant offensively) or it's because they want to build muscle to get some girls =), there is something that drives everyone. So all you can really do is put those types of thoughts into their heads and hope it rubs off.

Bonus: Which age do you think is suitable for one to train with weights? Why?

I'd say whenever the kid feels they are ready and is reponsible enough to handle it. Meaning, they are willing to diet and everything. I believe that that age is usually around 12-14. Now, if the kid very young then it's probably better to do mostly body-weight exercises because it's pretty much universally agreed that that will have no effect on their growth. The kid must also have some help from someone who knows what their doing to make sure they are performing each exercise correctly. Or, as another resort, to avoid that completely they can just use machines that are designed to avoid injuries.

Good luck.

[JustinTroduced]

The focus of my response is on children who are aged under 12. I chose this age because the younger the children are when they learn proper motivation techniques, the longer it will stick with them.

Right off the bat one has to realize that the motivation for having children who aren't physically fit or good at sports is for the well being of the child. Getting this message across to the child is more difficult than one would presume. Many of today's children love to play video games as opposed to going outside and starting up a game of football. Being one of these kids in the past I know that it was just easier to sit at home and simply turn on a console than to call up all of your friends and organize a whole game which may or may not have even turned out. Other barriers you have to realize is that many children do not like doing chores, and if you present working out or being fit as being a chore then they will not stick with it no matter how hard you push them. In this response I will outline various methods of getting your kids to be healthier and more fit. Trust me, if you are successful they will be extremely grateful for your efforts once they are finally grown up.

For starters, the best way to motivate children is to lead by example. No one wants to listen to a fat, lazy person when they are trying to tell you to go do another lap or to lift that last rep. The motivation just isn't there. The thoughts going through your head are that "if I do what he says and keep running, am I just going to end up being out of shape like him?" This factor is extremely important, you MUST lead a positive example in order to have your kids follow it. I would suggest, depending on how serious you want to train your children, that you set them down and explain to them that your whole family is going to start living healthier and anything the child does, you will do yourself. Having the constant support, both in sight and in physical support will allow the child to become self dependent soon enough and will help establish self confidence.

Another thing that is a must is getting your child into a sport. If they are still very young and haven't picked a favourite sport yet, take them around and introduce them to a wide variety of sports. You never know what they will end up liking and could end up being very good at a particular sport. If the child's genes have a tendency towards being overweight, then you may want to encourage your child into particular sports that are more active and will burn more calories. Such sports include soccer, squash, hockey, and basketball. Another alternative would be track and field as there are a large variety of events in this that your child may end up loving to do. When a sport is chosen, enroll your child in the local association of that sport and get them to play as much of it as possible, encouraging them along the way.

Thirdly, some parents are obviously interested in getting their children to workout. This may be difficult to enforce or instill a sense of challenge into the child to continuing doing so. Firstly, the parent must find a way for the child to enjoy doing so. Perhaps recording each session and showing the child all of the gains that they have made will give them sufficient motivation. Or perhaps you could find a suitable rolemodel like Arnold Schwarzeneggar or one in their favourite sport. Show them what that rolemodel did to get to where they are now. Most importantly the children need to think that they can become great like their idles.

For a suitable workout for children, one has to realize that until the child hits puberty they cannot grow muscle in large amounts naturally. That isn't to say that they cannot become very lean and strong. Therefore the workouts must be geared towards not building massive bulk, but the complete opposite: strength and endurance. Also, since prepubescant boys and girls have much of the same physio-chemistry, the following workout will be suitable for either of them. I would suggest a 3 days per week workout that is not so tough that the child does not want to continue doing so, but is sufficient enough to make noticable gains each week. Each workout is aimed to be 1 hour long.

Day 1, Monday evening when child is done school (parents done work too)
I would suggest going to the local school ground where there is a field to do this workout.

100 meter sprint runs, do these for 10 minutes without more than 30 second breaks between runs. Record each run with a stopwatch and tell the child what he/she did. Then trade places and do the same run while your child operates the stopwatch.

Pushups, Situps, get the child to do as many pushups he can, then have a one minute break and then do as many situps as he can. Do these with your child to help motivate him and record how many both of you do.

Maneuvering, bring 4 pylons with you. Set them up in a box formation 5-10 meters (15-25 feet) apart. Each workout set up your own route and practice that, take turns with your child, resting for 15 seconds after it. For example, doing a diagonal run, your child runs the routine in 20 seconds, you the parent would immediately follow and once you are done you both rest for 15 seconds. Then the child begins again, etc. Do this for 10 minutes, you may record how many routines you went through in the time.

For the last 30 minutes just go jogging around a track or the neighbourhood. This is good for endurance and toning. If you do the same area everytime you may want to record your total distance.

Day 2, Wednesday after work/school

For a whole hour, practice with your son/daughter the sport of their choosing (or their favourite sport if you followed the above advice). If it is football, practice whatever position the child plays, do football maneuvers, long distance throws, tackling techniques, etc. If it is soccer, just have a friendly game of 1 on 1 or get more people to play with you guys. If it is basketball just play 1 on 1 or practice shooting or whatever. The fun part of sports is that there is many ways to play and practice them. The most important part of these days is that the child should enjoy them the most.

Day 3, Friday after school/work

This day should be the child's choosing. They have the choice between doing Monday's training, or playing any sport they want as long as it is very active. This will help keep the child motivated and will regulate them into sticking with the program week after week.

With the recommendations that I have provided, your child should be able to get well on their way to being healthy, strong, fit, and ready to face challenges in their life with more confidence. By having the child play a sport in a league, they will be getting a lot of exercise and practice at something they could potentially turn pro if they get enough training and practice. Having the whole family for support will also motivate the child to continue trying to be healthy. The workouts and 'fun days' that the child and the parent have will improve relations and just let the family have a lot more fun together. Hopefully all of these things will get your child into shape and happy with themselves.

Lastly, to answer the bonus question, I believe that a person should not start training with weights until the age of 15 or so, depending on the person. Many doctors believe that weightlifting before one is fully grown will stunt their growth, but not many studies have been done on this matter. However, it never hurts to be cautious. Therefore I would recommend that teenagers not start working out until they have passed their first major growth spurt. I remember that my first major growth spurt I shot up over half a foot in 4 months and only after that did i really ever start making gains in weight lifting. It helps with motivation also because I believe that after one has hit puberty, they can actually start making huge gains in comparisson to before puberty. So for motivation, and to make sure that growth is not stunted, I believe that a teenager should wait until they have passed their first growth spurt before they begin weight training.

I hope all of my recommendations have helped and wish you the best of luck.
Thanks for your time,

Justin Pryor

[BladeMaster]

With 16% of children in the U.S. obese¹, how can parents combat this growing epidemic and ensure that the next generation will be healthy and strong? By educating them and changing their lifestyle from a lazy, idle, video-game, high-sugar-eating one to a healthier and more active one, of course! By instilling children with the idea that being active at an early age and throughout life will help them live better and longer, they will also find exercising a fun and enjoyable activity they will continue to do for years to come. Perhaps your child may even take up a sport and become a famous and recognized athlete! Although right now you may not know what your children will be when they are older, you can make sure that they have a healthy and fit life.

What is the best workout for children? Be specific.

Although there is no perfect workout for children, you can have a workout that will exercise all of the muscles of their body and increase cardiovascular fitness. Remember to do these workouts with them or they will feel lonesome and bored. The workout has to be rigorous and difficult, but not so difficult that it will injure them, so there is a limit to how much they should do. The limit should be when they are tired and are feeling sore or any kind of pain, as further exercise after this limit will greatly increase the chances of injury. Workouts are separated by age group, the first few years workouts can be creative but make sure they are consistent and always fun.

Ages 2-5

Swimming, run around with them, jump rope or just jumping

This will let kids enjoy exercising while introducing them to new surroundings such as water when they swim. Children at this age need to do a lot of activities to calm them down and keep them from running around the house and ignoring their parents.

Ages 6-9

Running
Pushups 3 x failure
Sit-ups 3 x failure
Jump rope 3 sets

Running and jump rope will serve as cardiovascular exercise that will keep their interest in exercise high while the pushups and sit-ups will strengthen their core so they can withstand future, more vigorous exercise.

Ages 10-13

Pushups 3 x 15
Dips 2 x 10
Sit-ups 3 x 25
Pull-ups 2 x failure
Squats 3 x 20
Wrestler’s bridge 3 sets

As your children hit puberty, they’ll have those raging hormones and a good way to control those hormones is to have them exercise enthusiastically and constantly. Not only will they be more relaxed, but they will grow stronger and more agile which will help them out in school sports if they decide to join one.

Ages 14-17

Bench Press 3 x 10
Squats 3 x 10
Deadlifts 2 x 10
Barbell curls 2 x 10
Lat pulldowns 2 x 10
Power cleans 2 x 8

Ah yes, the teenage years…This is the best time to begin lifting weights because the hormones in a teenager’s body will help build muscle and strength. If they are in sports, it will help them greatly and will be much better athletes. If they do not participate in sports, it will help keep them in shape and be healthier overall. During adolescence, it is vital that they eat the right amounts of protein, calcium and fat to keep them in shape. Be sure to teach them proper technique so they get the most out of each and every workout and also to lessen injuries.

How can you motivate children to workout?

You can motivate children to exercise easily by making sure that you introduce them to exercise when they are young. If you have them do a lot of physical activities when they are young, when they are older they will still enjoy exercising and will keep doing it. This is why childhood is the best time to teach them good habits such as proper exercise and nutrition. What you as a parent have to do is help them train correctly and properly so they do not injure themselves and begin thinking that every time they lift they will injure themselves, making interest for weight lifting minimal.

Another great way to motivate them to keep exercising is if you do exercise with them and try to add a little competitiveness so they have a goal to accomplish. This will have the kids saying things like “I want to be as strong as my dad when I grow up” and “someday I’ll be faster than him” and push them to exercise. This, coupled with the right nutrition that parents should be giving them, will help them become strong and healthy kids and avoid them being another statistic.

Bonus: Which age do you think is suitable for one to train with weights? Why?

The best age for children to begin training with weights would be around 13 or 14, when they are releasing the most hormones and their joints are strong enough to handle the heavy loads that will be placed upon them. At age 14, high school age, they will probably take up a sport and use their school’s weight room to lift weights, so starting a little bit early would help them familiarize themselves with the weights.

Now, if you feel that your child is ready to being lifting weights, then go right ahead. You may have heard that lifting weights is bad for children that are younger than 10, but according to Dr. Avery Faigenbaum, it is completely safe to have children lift weights as long as they do it safely and under adult supervision.² Another well known myth is that weight lifting will stunt a child’s growth³; this is definitely not true because a child’s height is determined by genes from their family. An extreme example of a child who has been lifting for many years now is Richard “Little Hercules” Sandrak, the world’s strongest boy who at age 10 benched 200 lbs and had the fastest punches and kicks at 110 punches in 15 seconds and 30 kicks in 15 seconds (4). He began training at age 2 and to this day continues to train. As shown by Richard Sandrak, your child can be active and strong at a young age and for later years to come.


Sources:
¹http://www.cdc.gov/nccdphp/dnpa/obesity

²http://missourifamilies.org/features/nutritionarticles/fit4.htm

³http://www.velocitysp.com/parsippany/coverstories/ResistanceTraining.html

(4) http://www.martialartsplanet.com/forums/search/topic/3321-1.html

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This weeks topic: What is the best workout for children
Ho_124 Article

[Staberella]

This is what my husband and I are doing for our son when he misbehaves. Instead of time out or a swat on the heiny we make him do pushups. This a great physical activity for the young ones and military exercises teach discipline and control, also he gets all that pent up bored energy out of his system. For those who worry about a child associating exercise with punishment as long as you are setting a good example and making your kids aware of how positive your own exercise regimen is all should be well.