For the very young, calisthenics are an excellent way for them to start exercising without needing any particular equipment. I especially like the idea of children starting to strengthen the abdominal cavity - front, sides, and back. These muscles can be considered a "core" for all other exercise - calisthenics, sports, or just "kid's stuff." Pushups are another example of a good exercise - they directly stress the chest, shoulders, and triceps; and use abdominal, back, hip, and leg muscles in a supporting role. If you happen to have something at home that can function as a chinning bar, or live near a school or park with monkey bars, children can effectively use them to build strength, and have fun without even realizing what they are doing.
Exercising (specifically weight training) will be organized into sections for pre-pubescent and early adolescent "age groups." Girls typically enter puberty at about age 10-13, and come out the other end at about age 14. Boys typically enter at 12-15 and emerge at 15-18; of course, we know these ages are not absolutes, there are wide differences in both the start and end ages for both sexes. Just to clarify terms a little: adolescence is considered to be from puberty to maturity.
Pre-pubescence
This is an opportune time to start learning weight training (see Note 1) concepts and techniques. Weight training now, prepares one for the coming growth spurt and its natural muscle size and strength gains. Weight training can enhance nature's contributions. Strength gains can be made prior to puberty because of a large part played by the nervous system. The first strength gains are a result of neuromuscular (see Note 2) training, rather than muscle growth. Neuromuscular adaptations have been measured to account for as much as a 100% strength gain. There are some cautions about weight training for pre-pubescents that we should take care of right away. First, a minor anatomy lesson. The bones of a growing child have what is called an epiphysis (AKA "growth center") at the ends of long bones (e.g., the femur, or thigh bone), and around the edges of flat bones (e.g., the scapula, or shoulder blade). An epiphysis is a kind of cartilage/bone cell, which is relatively soft, to accommodate growth. The location of each epiphysis is a weak link in the skeletal chain. Stress on a muscle can tear this soft material away from the fully hardened bone to which it is attached, resulting in possible stunted growth, or permanent joint damage (as might easily happen in the case of the two-bone limbs - forearm and leg, where one bone may be broken, and while it's being repaired, its partner is growing - not goog, or good either). These "growth centers" are weaker than the ligaments securing joints, and are, therefore, more injury prone. Now our anatomy lesson is completed, and you all understand the potential problems of weight training for pre-pubescent children. BUT, this is not to discourage weight training for this age group, just to reinforce the need for a well-thought-out program, and competent supervision.
Now for the good stuff - exercise prescriptions. For strength training, the recommendation is to do no more than 2 sets of 10 repetitions for each selected exercise. Limit workouts to 2 sessions per week with 2 days of rest between sessions. In the event of restarting a program after a layoff, the recommendation is 2 sets at 15 reps, until the little devil is back to his/her previous level.
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(Note 1) Exercise, from this point on, is synonymous with weight training, which is ultimately what this newsletter is about.
(Note 2) The neuromuscular component of strength training consists of functions like selecting an appropriate number of muscle fibers for the exercise being attempted. This number changes, of course, as one's level of fitness changes.
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The primary benefits from weight training for kids are:
These benefits are achieved by a combination of increased bone strength (increased thickness and density), in addition to muscle strength.
A second caution area concerns gym equipment and its suitability for children's size. It is important that nobody, child or adult, use equipment (machines) that can't be adjusted specifically for the appropriate size - this is a particular problem for short people. A solution is that for some exercises free weights may need to be used. BUT, if a machine fits, use it. They are generally safer than free weighs.
Caution 3 is that children (or, more appropriately, their attendant) should pay close attention to shoulders and lower backs. These areas are fragile enough in adults, prepubescent children need to be even more cautious. Low back problems are notorious, but maybe another brief anatomy lesson will help explain shoulder problems. Whomever designed us humans had to compromise when it came to shoulders. Strength and stability came in second to mobility. Think about the hip for a moment; it is similar to the shoulder joint except that the femur (thigh bone) has a ball (head) at the top end which fits into a deep socket (the acetabulum) in the hip girdle - hips don't get dislocated. Shoulders, however, are a different animal Where the humerous (arm bone) connects to the scapula at the shoulder there is a depression (the Glenoid Fossa) which accommodates the humorous. This joint is "strapped" together mainly by ligaments, and some small muscles. This relatively light strapping allows excellent mobility, but at a cost. That is why shoulder separations, and other shoulder problems, are so common. There are some recommendations that no overhead lifts be done by this group. I don't agree with that recommendation, but I do urge use of light weights, and, if a machine is being used, it must be precisely adjustable to the child's size. Exercise selection is an important aspect of training these potentially fragile areas. For example, Lunges work basically the same muscles as Squats, but carry much less risk of injury.
EARLY ADOLESCENCE
This is an excellent time to train to maximize results, but, be conservative; don't overtrain. And be careful of the competitive aspect: "If he/she can do it, so can I." At this age it is often easy for kids to lose sight of what they are trying to accomplish, and become caught up in what someone else is doing. Muscles will never have more fibers than at this time, so those interested in athletics should take advantage. Size and strength can still be improved for several years, but the basic foundation is being solidified now.
Adolescence is over when the growth spurt ends. More adult-like programs may be adopted at this point. Make prudent choices as training intensity increases. The amount of previous training experience is more important than where a person is in his/her growth stage. I recommend that maximum weights still not be used. Keep to the minimum of six reps. I don't recommend 1RM (one repetition maximum) even for adults, unless they are experienced lifters.
Emphasize low-back and abdominal routines in preparation for more intense training. The "abdominal cavity" (see Note 3) is a major support system for all exercise.
Learning proper form and technique is important - get it right early - results will come.
As physical development increases, number of sets may be increased, and schedule may be changed as less rest is required between sessions. It should now be okay to workout 3 times a week; even more if split routines are used where the same body parts don't get worked two days in a row.
Now it's time to look at the other end of the age spectrum, and the benefits of weight training for this segment of the population.
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(Note 3) The abdominal cavity is comprised of the rectus abdominus, internal and external obliques, quadratus lumborum, and the lower back erector spinae muscles. A properly designed exercise program should include all of these muscles.
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WEIGHT TRAINING AND AGING
Weight training doesn't necessarily increase longevity, but it can definitely improve the quality of life, no matter what your present age might be. There are a number of benefits to weight training, but this discussion will be limited to: immobility and falls.
It is well-known that muscle fibers can't be increased in number, but they can decrease (atrophy, which is a normal muscle response to disuse). Weight training helps retard, or maybe even reverse, this process. The more intensity, the better the result, but, in the end, "do what you can do" is best.
After about age 30 both men and women experience a loss of muscle (which is usually, unfortunately, replaced by fat). Add to this the normal loss of bone density brought on by aging (a more serious condition in women because they typically start out with smaller frames than men), not to mention the potential for osteoporosis, and it becomes clear that immobility and falls (and their resulting broken bones) can become serious problems. Weight training can help retard these problems. It improves neuromuscular control, strength, and can slow loss of bone density - maybe even increase it, according to some studies.
Studies have shown that older people can improve posture, mobility, strength, flexibility, and all kinds of things that I said I wasn't going to talk about. A key here is that a huge investment in time or effort isn't necessary. Whatever investments in physical work that you are willing to make, no matter how small, will yield benefits. Of course maybe some people don't care that they can't get in or out of the bathtub, or that they can't do any number of routine daily activities. Maybe there is a "couch potato" gene?
The bottom line is that it is best to maintain an active, healthy body throughout life, but it is never too late to improve what you've got.
Q What are HDL and LDL, and what is their significance?
N.S.P., Biloxi, Miss
A When one gets a blood lipid test, a number of components are revealed, including LDL and HDL - low density lipoprotein and high density lipoprotein. These are components of cholesterol that transports fat (lipids) through the bloodstream. Fat and blood are incompatible, like oil and water, so the body has devised a way to overcome this problem. Fat globules are wrapped in a protein blanket, to disguise them so they can navigate through the bloodstream. LDL is a rather porous blanket, and tends to leak some of its fat, which can then become stuck inside vessel walls, causing a narrowing (atherosclerosis), which can result in heart attacks or strokes. HDL, on the other hand, makes a very secure blanket which doesn't have the leaking problem. Consequently, the higher the HDL level, and the lower the LDL level, the healthier their container will be. Saturated fat promotes the opposite and, more malevolent, condition. So does trans fat, and that's why we should minimize consumption of foods that contain hydrogenated stuff. That is the source of trans fat.