I’m often asked by concerned parents, grandparents or anyone who has young athletes in their life whether weight training is safe for young athletes.
Especially around this time of year, as some are feeling the injuries from 9 months or more of continuous sports participation, and others are contemplating whether it is time to start training and conditioning in the summer.
This is a common concern, as I’ve repeatedly heard people make claims that weight training will stunt growth, reduce flexibility, increase injuries, decrease “touch” (usually referring to skills such as shooting a basketball) and other negative claims. Some simply question whether young athletes can even benefit from training.
Being entrusted with the responsibility for rehabilitating injuries and training developing athletes, I pay the utmost attention to the minimization of injury risks so as not to jeopardize the health of their growing bodies.
And as a parent who would sprint head first into oncoming traffic to protect my little girls, I completely understand the ongoing need to keep kids out of harm’s way.
That’s why I’m glad to address these concerns, and give you the facts about these issues. Fortunately, there is a preponderance of evidence and little disagreement regarding these issues. Even better, rather than finding harm, you’ll see that evidence shows just the opposite.
So let’s address some of these issues. Click here to go to the blog to see what I’m talking about – it is just scratching the surface of what’s out there.
Injuries in young athletes are increasing
“ I am seeing four times as many overuse injuries in youth sports than five years ago and more kids are having surgery for chronic sports injuries.”
-Dr James Andrews, regarded as the world foremost expert of orthopedics surgery and dysfunction of the shoulder and elbow in baseball pitchers.
Many injuries are preventable
“50% of overuse injuries in children and adolescents are preventable.”
- The American College of Sports Medicine
“Most overuse injuries can be prevented with proper conditioning and training”.
- Dr. John P.Difirori, Physician and Sports Medicine, ‘99
Overuse injuries are the most common
Nearly half of all sports injuries to middle-and high-school students, are due to overuse.
-NSCA
30% to 50% of all pediatric sports injuries are due to overuse
-SAFE Kids USA
Overuse injuries are more devastating
“Athletes who had overuse injuries lost 54% more time from training and competition than those who had acute injuries.”
“In some cases, the damage is permanent, increasing the risk that the athletes—some of them as young as 9—will suffer crippling arthritis or require extensive surgery as they get older.”
-Difiori, Physician and Sports Medicine
Proper conditioning is the solution
“Young athletes need proper training for sports. They should be encouraged to train for the sport rather than expecting the sport itself to get them into shape. Many injuries can be prevented if youths follow a regular conditioning program.”
- American Academy of Orthopedic Surgeons
“Cross-training in moderation throughout the year is reccomended to prevent any one area of the body from becoming overworked and stressed and to help maintain overall fitness levels.”
-American Academy of Pediatrics
Risk factors identified for overuse injuries include inflexibility, muscle imbalance,Prior injury Inadequate conditioning Anatomic malalignment, low self-esteem,
Too-rapid training progression and/or inadequate rest, and incorrect sport technique
- Difiori, Physician and Sports Medicine
Closely Supervised Weight training is safe.
“There is no current evidence to support the misconceptions that children need androgens for strength gain or lose flexibility with training.”
- Lyle J. Micheli, MD, Boston Children’s Hospital, JAAOS, 2001
“Experimental training protocols with weights and resistance machines and with supervision and low instructor/participant ratios are relatively safe and do not negatively impact growth and maturation of pre- and early-pubertal youth.”
-Malina, Clinical Journal of Sports Medicine, 2006
“16-year-old athletes were divided up into a supervised training or unsupervised group. They performed the same program for 12 weeks. The supervised group demonstrated greater adherence and strength gains compared to the unsupervised group.”
-Coutts AJ, ,J Strength Cond Res. 2004
Clearly, we can see that not only is weight training safe for kids, but a comprehensive conditioning program (including strength training, amongst other forms of training) is widely excepted as a key component to injury prevention and optimal performance.
And I would also add that it has benefits that extend beyond what this research mentions.
Enhanced motor control is fostered with proper conditioning, which reduces impairments associated with disabling neck, back, shoulder, and knee conditions and arthritis pain that are experience by most adults.
Improved attitudes about fitness and nutrition are developed (which sometimes are negatively influenced by experiences with competitive athletics if one does not excel).
And finally, enhanced esteem is promoted through the process of training to improve strength, posture, and function.
Our Athlete Development Program is the perfect way to introduce your young athlete to proper training, or allow the more experience athlete to fully maximize their potential by learning how to train properly.
We have a low trainer to athlete ratio of 1:3, so we can closely supervise and individualize training programs. And we emphasize comprehensive training, focusing on ore than just a good workout, including instruction in proper nutrition, posture, and corrective exercises.
Find out more about or programs at http://www.spectrumfit.net/services/athletedevelopment.html
Be sure to check out what prior ADP participants and parents have said about or program clicking on the testimonials section.
You can also download a registration form to learn more about prices and times.
Be sure to let us know right away if you are interested in enrolling in our summer program. We have limited spots available, as we like to keep the program small to assure individualized attention.
Dedicated to your health!
Mike
p.s. Be sure to download our special report, "10 Things You Must Know to reduce injuries and optimize performance for young athletes" by clicking here .
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Friday, May 29, 2009
Thursday, February 5, 2009
10 Reasons Why Fitness Programs Fail
Why Fitness Programs Fail
Funny how a treadmill serves as the best metaphor for what so many people experience in their health and fitness pursuits; pushing to go forward, but really going nowhere.
It was fitting that the otherday was Ground Hog Day, which conjures up memories of Bill Murray in the movie named for the holiday. Murray’s character wakes up everyday, realizing that he is experiencing the same events, day after day, like some sort of a metaphysical treadmill.
This reminds me of the common plight, repeated year after year around this time, for those seeking improved health and fitness. Research tells us that 90% of people will have given up on their fitness resolutions by this time. And research continues to tell us that the state of the U.S. health is plummeting. Most of us don’t need the research to tell us this –we see it all around us.
This may seem like a melancholy tune I’m humming, but I hope it rather serves as a blaring alarm to WAKE UP! Have you truly changed your eating habits? Are you consistently following a proper exercise routine? Have you addressed your lifestyle to manage stress and get proper sleep? Have you consistently measured your progress or held yourself accountable to your health and fitness goals?
The worst thing I can imagine is you failing to realize how you can employ readily available and effective strategies that have profound effects on the quality of your life.
And the worst thing I could do it sit quiet. Knowing I have expertise in the very solution proven to optimize health and have the most profound impact on preventing numerous diseases that afflict too many of us. Having seen its power first hand, yet fail to share is just wrong.
Whether you are a client of mine, or attended my seminar last week, you have heard me share the reasons why many fitness routines fail. If you are someone who has simply been reading my newsletters, this may be new information for you. But for all of us, whether we are loyal fitness enthusiasts, or struggling through what seems to be the “fitness failure ground hog day,” we all need to be aware of why fitness programs fail.
Because what I am about to share is the only thing that separates you from a successful pursuit towards improve fitness and becoming yet another fitness failure statistic.
So here are the top reasons why fitness programs fail:
Time: Almost everyone’s sites this as the main reason for failure to commit to an exercise program. The issue is not that people don’t have enough time. Rather, they are misinformed about how much time they really need to get healthy and fit. They are told to exercise 60 minutes a day, 5-6 times a week. But research shows you can get fit with much less time. The key is to get the right program that gets better results in less time.
Not taking care of injuries: It is hard to exercise when you have painful knees, a bad back, or a shoulder that screams with most movements. I know, because I’ve endured and/or treated almost every orthopedic condition you can think of. However, I have designed routines for myself or others managing broken bones, inability to weight-bear on limbs, severe pain, torn tendons and ligaments, amputations–the list goes on and on –and allowed them to exercise without pain. More importantly, we know how to spot risk factors that can cause or lead to injuries and pain before they happen. That is true prevention.
Incomplete program: Some falsely believe they can focus only on nutrition, or just cardio, or exclusively weight training as a means of achieving optimal health. Not so. Research and experience convincingly shows that a comprehensive routine, involving proper nutrition, resistance training, energy system training, and corrective exercise is essential for optimal results.
The Wrong Program. Many people may have the right components, but are doing the wrong program. The program that is appropriate for a young bodybuilder is nowhere near appropriate for a 40 something mother of 3 with a bad knee trying to lose 20 pounds.
No Assessment. Very few people take the time to assess their current status. This helps determine which program is appropriate, present injuries, and provide a baseline to measure progress. Also, it helps with establishing goals, which has been proven to be a key step in guaranteeing success.
No coaching: coaching is pivotal to assure that you are learning and performing the exercise program correctly. It also is key in providing support and essential knowledge to empower you to tackle fitness and health goals. A coach helps bring everything together to assure you on the path to success.
No Accountability: This is a crucial mistake. Not measuring your progress and holding yourself responsible for attaining a goal is guarantee that you will fail. This is a scary process – and reporting to someone else is the only true method to ensure accountability.
False Expectations: many people harbor delusions of losing all their body fat in 30 days, often perpetuated by some unethical marketing hype. Disillusioned when they don’t live up to the false hype, they give up and resign to failure. A true professional knows how to give you appropriate time frame to reach your goals.
Insanity: As Einstein defines it, doing the same thing over and over, expecting a different result. We need to change our program variable frequently, as the body will adapt if the same routine is repeated too long, and cease to progress.
Inadequate Recovery: No matter how hard you exercise and how well you eat, failing to sleep and manage stress will sabotage your health and fitness goals. Yet we often never consider this factor, and assume we weren’t working hard enough.
Right now, no matter where you are in your fitness journey, it is time to hold up the mirror, and see whether you are guilty of any of these mistakes.
And no matter how many of these mistakes you may be guilty of, you can decide right now that you are going to stop making these mistakes.
I know my biggest mistake is not getting enough sleep. But I’ve made commitments to change that (let’s just hope my kids cooperate)!
Be honest with yourself, and make steps to address these steps.
Booking a free consultation is the best way to find out how to guarantee you will succeed with your fitness goals. Go to http://www.spectrumfit.net/freeconsultation.html to reserve an appointment. We have only limited openings this month, as many people who attended the charity seminar are redeeming their gift certificates, so be sure to act now.
If you aren’t ready for a consultation, learning our proven methods at our monthly seminars is another great way to get started. Beginning next Tuesday, we will hold monthly seminars covering new, in-depth topics to tell you exactly how to improve your health and fitness. Go to http://www.spectrumfit.net/services/fitnessseminars.html to learn more and register.
Here’s to being one of the 10% who has not quit on their fitness and health commitments!
Mike Stare
Funny how a treadmill serves as the best metaphor for what so many people experience in their health and fitness pursuits; pushing to go forward, but really going nowhere.
It was fitting that the otherday was Ground Hog Day, which conjures up memories of Bill Murray in the movie named for the holiday. Murray’s character wakes up everyday, realizing that he is experiencing the same events, day after day, like some sort of a metaphysical treadmill.
This reminds me of the common plight, repeated year after year around this time, for those seeking improved health and fitness. Research tells us that 90% of people will have given up on their fitness resolutions by this time. And research continues to tell us that the state of the U.S. health is plummeting. Most of us don’t need the research to tell us this –we see it all around us.
This may seem like a melancholy tune I’m humming, but I hope it rather serves as a blaring alarm to WAKE UP! Have you truly changed your eating habits? Are you consistently following a proper exercise routine? Have you addressed your lifestyle to manage stress and get proper sleep? Have you consistently measured your progress or held yourself accountable to your health and fitness goals?
The worst thing I can imagine is you failing to realize how you can employ readily available and effective strategies that have profound effects on the quality of your life.
And the worst thing I could do it sit quiet. Knowing I have expertise in the very solution proven to optimize health and have the most profound impact on preventing numerous diseases that afflict too many of us. Having seen its power first hand, yet fail to share is just wrong.
Whether you are a client of mine, or attended my seminar last week, you have heard me share the reasons why many fitness routines fail. If you are someone who has simply been reading my newsletters, this may be new information for you. But for all of us, whether we are loyal fitness enthusiasts, or struggling through what seems to be the “fitness failure ground hog day,” we all need to be aware of why fitness programs fail.
Because what I am about to share is the only thing that separates you from a successful pursuit towards improve fitness and becoming yet another fitness failure statistic.
So here are the top reasons why fitness programs fail:
Time: Almost everyone’s sites this as the main reason for failure to commit to an exercise program. The issue is not that people don’t have enough time. Rather, they are misinformed about how much time they really need to get healthy and fit. They are told to exercise 60 minutes a day, 5-6 times a week. But research shows you can get fit with much less time. The key is to get the right program that gets better results in less time.
Not taking care of injuries: It is hard to exercise when you have painful knees, a bad back, or a shoulder that screams with most movements. I know, because I’ve endured and/or treated almost every orthopedic condition you can think of. However, I have designed routines for myself or others managing broken bones, inability to weight-bear on limbs, severe pain, torn tendons and ligaments, amputations–the list goes on and on –and allowed them to exercise without pain. More importantly, we know how to spot risk factors that can cause or lead to injuries and pain before they happen. That is true prevention.
Incomplete program: Some falsely believe they can focus only on nutrition, or just cardio, or exclusively weight training as a means of achieving optimal health. Not so. Research and experience convincingly shows that a comprehensive routine, involving proper nutrition, resistance training, energy system training, and corrective exercise is essential for optimal results.
The Wrong Program. Many people may have the right components, but are doing the wrong program. The program that is appropriate for a young bodybuilder is nowhere near appropriate for a 40 something mother of 3 with a bad knee trying to lose 20 pounds.
No Assessment. Very few people take the time to assess their current status. This helps determine which program is appropriate, present injuries, and provide a baseline to measure progress. Also, it helps with establishing goals, which has been proven to be a key step in guaranteeing success.
No coaching: coaching is pivotal to assure that you are learning and performing the exercise program correctly. It also is key in providing support and essential knowledge to empower you to tackle fitness and health goals. A coach helps bring everything together to assure you on the path to success.
No Accountability: This is a crucial mistake. Not measuring your progress and holding yourself responsible for attaining a goal is guarantee that you will fail. This is a scary process – and reporting to someone else is the only true method to ensure accountability.
False Expectations: many people harbor delusions of losing all their body fat in 30 days, often perpetuated by some unethical marketing hype. Disillusioned when they don’t live up to the false hype, they give up and resign to failure. A true professional knows how to give you appropriate time frame to reach your goals.
Insanity: As Einstein defines it, doing the same thing over and over, expecting a different result. We need to change our program variable frequently, as the body will adapt if the same routine is repeated too long, and cease to progress.
Inadequate Recovery: No matter how hard you exercise and how well you eat, failing to sleep and manage stress will sabotage your health and fitness goals. Yet we often never consider this factor, and assume we weren’t working hard enough.
Right now, no matter where you are in your fitness journey, it is time to hold up the mirror, and see whether you are guilty of any of these mistakes.
And no matter how many of these mistakes you may be guilty of, you can decide right now that you are going to stop making these mistakes.
I know my biggest mistake is not getting enough sleep. But I’ve made commitments to change that (let’s just hope my kids cooperate)!
Be honest with yourself, and make steps to address these steps.
Booking a free consultation is the best way to find out how to guarantee you will succeed with your fitness goals. Go to http://www.spectrumfit.net/freeconsultation.html to reserve an appointment. We have only limited openings this month, as many people who attended the charity seminar are redeeming their gift certificates, so be sure to act now.
If you aren’t ready for a consultation, learning our proven methods at our monthly seminars is another great way to get started. Beginning next Tuesday, we will hold monthly seminars covering new, in-depth topics to tell you exactly how to improve your health and fitness. Go to http://www.spectrumfit.net/services/fitnessseminars.html to learn more and register.
Here’s to being one of the 10% who has not quit on their fitness and health commitments!
Mike Stare
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