Staying Safe
Before you start a previously inactive child on a new exercise routine, you should always get approval from your pediatrician or health-care provider. If she's starting a formal fitness program at a center or with a personal trainer, a doctor's note may be required before she can begin. Once you have her doctor's okay, make sure she has the appropriate safety equipment and clothing for her activity of choice.
Every workout should start with a warm-up session and stretches to minimize the chance of injury. A capable coach, instructor, or trainer should know the basics of warmups and cool-downs, but for parents and kids working out on their own, there are some rules you should follow.
Warming Up
Warming up before a workout is like starting your car five minutes before driving on a subzero winter day. It revs up the circulation of important fluids — oil in the case of the car, and blood in the case of the body — warms up the engine, and makes things more comfortable. When your child warms up, he actually is increasing his core body temperature and the temperature of his muscles, which makes them more flexible and increases his range of motion. A warmup also prepares him psychologically for the task ahead, which is particularly important if he is participating in a sport or activity requiring a certain degree of focus and mental alertness.
Some appropriate ways to get your child warmed up for a workout include simple calisthenics like jumping jacks, deep knee bends, and lunges; some quick sprints; a brisk walk; or a few minutes of jumping rope.
A good warmup will gradually increase your child's heart rate and her respiration (or breathing) rate, so that the bloodstream is carrying oxygen-rich blood to the muscles that need it. And while it shouldn't exhaust her, she should start to sweat. Perspiration is the body's natural cooling system, and a good warmup will get it started for the upcoming workout. Around five to ten minutes is usually a good average. If your child is working out in colder temperatures, the warmup should be a bit longer. Early morning warmups should also be slightly longer, as body temperature is lowest at this time of day.
It is debatable whether stretching muscles before or after exercise will keep your child safe from injury. A study published in the March 2004 issue of
Stretching
Stretching lengthens and loosens muscle fiber, and promotes flexibility. Stretching should always come
Here are a few simple stretches a child can do with you:
Neck and shoulder rolls. Slowly roll your head in a circle, stretching the neck, first clockwise and then counterclockwise. For shoulder rolls, lift each shoulder up towards the ear, then rotate in a circular motion. This can be done forward and backward.
Lunge. Step forward with the right foot, shifting your weight to that foot and keeping the left foot out straight behind you. You should feel the stretch in the back of the left leg. Hold for thirty seconds, then switch legs.
Toe touches. Standing or sitting with legs straight, reach as far toward the toes as you can without pain and hold for thirty seconds.
Side stretches. Standing with legs slightly apart, stretch your arms up in the air and reach for the sky. Hold for thirty seconds. With arms still up in the air, slowly lean toward the right, and then to the left as far as possible without pain. Hold for about thirty seconds on each side.
Lower back and hip stretch. Lie on your back so that your lower back rests flat on the floor. Bend your knees, and pull them towards your chest. Hold for thirty seconds.
During stretches, you may notice your child try to hold his breath. Teach him that slow and steady breathing throughout the stretch is best. Stretches should be gradual and smooth to avoid muscle strain.
Dehydration can put your child at risk for heat exhaustion and heat stroke. Research presented at the 2004 annual meeting of the American College of Sports Medicine found that two-thirds of children studied who participated in organized sports arrived at practice significantly dehydrated. Encourage your child to drink plenty of fluids before, during, and after exercise.
Personal Trainers
A personal trainer can be a great way to get your child's fitness program started off right. Look for someone who has experience working with kids, who is CPR and personal-trainer certified, and who carries liability insurance (either personal or through his or her employer). Someone with a communication style that clicks with your child is also essential. If at all possible, set up a short interview at the trainer's facility and bring your child along so you can get an idea of how the two of them connect.
A number of organizations provide accredited certification programs for personal trainers. These include the American College of Sports Medicine (ACSM), American Council on Exercise (ACE), National Strength and Conditioning Association (NSCA), National Academy of Sports Medicine (NASM), National Council on Strength and Fitness (NCSF), National Federation of Professional Trainers (NFPT), International Sports Sciences Association (ISSA), and Young Men's Christian Association (YMCA). Some of these organizations, such as the ISSA, provide training specialization programs in youth fitness as well. Any of these agencies can provide referrals to a trainer in your area. See Appendix B for contact information.
According to the National Safe Kids Campaign, children between the ages of five and fourteen account for nearly 40 percent of all sports-related injuries treated in hospital emergency rooms. Overuse injury happens when tissue is repeatedly overstressed. It can be aggravated by improper or inadequate warmups before sports or exercise and is the cause of almost half of all sports injuries in middle- and high-school students.
