ask the trainer... New to the Metro East Parent guest columinsts is William Miller of Dynamic Fitness Management. William will answer any and all questions emailed to him at wmiller@dfmfit.com and place some of the more pertinant answers in his column every month. Metro East Parent would like to thank William and welcome him to our family.
At what age is it appropriate for my child to start weight training?
It is almost certain that this question is soon to follow when a parent finds out I work in the fitness industry. There have been many myths passed down through generations of trainers and coaches about this topic. If you were to ask trainers and coaches today, many would say that teens and preteens should not use weights as part of their fitness and sports training because it puts too much strain on their developing bodies. The words they use, like “stunted growth” instill fear in any fitness inclined parent. Fortunately there has also been a lot of research done on this subject so we know that weight training is indeed of significant benefit to your children. The American Academy of Pediatrics released their official stance on the subject in 2001 when they said resistance training can be safe and effective for adolescents and pre-adolescents as long as it is done properly(1). However they do warn young people to not engage in competitive weightlifting, body building or maximal lifts until their bodies mature. A good rule of thumb to help you heed this warning is to never let your child lift more than their body weight until they are at least 16. Another important thing to remember is that resistance training should be one part of a fitness program that also includes aerobic exercise and a healthy diet. So what is the proper way to begin a weight training plan for your child? For beginners, see a doctor; make sure your child is healthy and capable of starting resistance work. Once you have a doctor’s clearance, start with body weight exercises. There is no reason to give a child weights before they are capable of pushups, squats, pull-ups and crunches. After your child has mastered those movements they should be taught how to do the individual exercises with practice equipment like a PVC pipe or broomstick. It is a good idea to have a professional trainer help with this part to ensure proper form and range of motion, because these are the most important ingredients in safe resistance training. Once the movements are mastered, a well designed weight training regimen that progressively increases weights can be started. Resistance training can have a very positive impact on a young person’s development both physically and mentally. Not only will their strength, health and athletic performance benefit but they will be able to develop more confidence and higher self esteem, all of which have high potential to make growing up just a little bit easier.
What can a mother do about “baby fat?”
This is something that is obviously on every new mother’s mind. The first thing I do when asked this question is try to establish ownership of the problem. It might be a little tough to hear but I give my clients 9 months from the delivery, after that it is no longer called “baby fat,” it’s just regular fat. I find that the more someone takes responsibility for their issues the more likely they are to take responsibility for the solution. Nutrition is the most important factor in shedding the pounds gained during your pregnancy. Even if you have been working out for the majority of your pregnancy, odds are there is going to be a period of time leading up to and following the birth that you will not be able to exercise. But just because you are not using your body to burn extra calories does not mean you have to be storing those unburned calories in your arms and belly. The best way to avoid this is to make sure that you are eating moderate portions of real foods. Avoid any processed foods and foods with ingredients that you cannot pronounce. By eating all real, whole foods you greatly increase the chances that your body will use much more of what you eat and store much less. The next step for new mothers to beat the baby fat is to start working out as soon as your doctor clears you for exercise. This could be anywhere from a few days to a few months depending on how the delivery went. Once you are ready to begin a fitness regimen you should start with light, low impact aerobic workouts like an elliptical or walking up hills and light-weight resistance work with bands or small dumbbells. Once your body is used to the work you can begin to increase weight and intensity progressively. Once you are exercising regularly and eating quality foods, it is just a matter of sticking with your healthy lifestyle until you reach your goal. One of the best pieces of advice I can give a woman on this topic is to be a little more proactive. If it is at all possible, start a fitness routine before you become pregnant. If you are already started on a healthy lifestyle before hand, you can continue to do a lot of exercise throughout your pregnancy safely. Having a body that remembers how to be fit offers the best chance to lose the baby weight quickly and efficiently.
Bibliography: 1. Fitness, C. o. (2001 June). Strength Training by Children and Adolescents. Pediatrics Vol. 107(6) , 1470-1472.
About William I was born and raised in the Metro East. After graduating from Belleville East I joined the Marine Corps. Upon returning I attended SWIC and then KU where my academic focus was on Psychology. Since college I have dedicated my career to learning everything I could about becoming the best personal trainer I can be. I currently work for DFM as the Director of Personal Training in the Fairview Heights Club Fitness location. William Miller NFPT, CrossfitL1, USAW L1
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