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This huge frenzy on the risks of youths doing strength training causes parents to stay close-minded about getting their kids stronger and healthy. The misinformation about strength training causing harm to youths that is circulating between non-professional is causing more harm to the youth population than expected. Introducing your kids to strength training is one of the best things you can do for them.
Strength training in youth will help maintain a healthy body composition early on. Today one in three youths is overweight or obese and that rate has been slowly increasing as more kids are becoming sedentary due to their environment. The number of kids that aren’t doing strength training regularly has increased by 2% over the past 5 years and according to the American Academy of Pediatrics, obesity increases the risk of other serious physical and mental health conditions such as heart disease, diabetes, anxiety, and depression. Kids can use strength training as a form of stress release, a form of good distraction to attain a better body composition or as an introduction to higher responsibilities and forming good habits. In all, having your kids exercise will help improve their overall health, self-esteem, and confidence. When involved in a consistent strength training regimen, youths will have an increase in bone density, protecting the body from basic injuries when falling. Proper implementation of strength training in youths helps promote growth hormone release from the on-going stress of the exercises. If they participate in recreational sports, strength training provides an extra layer of protection with the built up strength from the growing muscles. It also increases their performance in their sport and body coordination by increasing neural muscular connectivity. Although we’re promoting strength training, we are not disregarding the risk factors such as volume, load, intensity, and most importantly form. When introducing youths to strength training, professionals and parents must always keep in mind that the kid won’t get hurt unless they are doing something their body is not capable of executing with proper form. The intensity of the exercise must match the maturity of the kid while understanding the biomechanical requirements. The volume should focus on non weight bearing exercises first to learn the biomechanics of the movement before either increasing the load or progressing to a more complex movement. Ultimately, strength training in youths has more benefits than risks and parents should be more inclined to have their kids participate in a professionally supervised and coached strength training program than focusing only on the rumors that tend to go around about strength training. Injuries can happen to anyone, professional or novice when the exercise is done incorrectly. -Coach Andy Louis
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Sleep and exercise are closely intertwined aspects of overall health and well-being. Everyone should know the importance of their relationship and how one can influence one another, such as sleep quality, and conversely, how sleep quality can affect exercise performance and recovery.
Regular exercise can help improve sleep quality by promoting the onset and duration of sleep. Physical activity increases the secretion of hormones such as melatonin, which regulates the sleep-wake cycle. The better the sleep quality and duration, the better the overall health and performance. An individual with low sleep quality will need more focus and creativity. They will have slow decision making which can jeopardize their performance in their sport, and will be highly fatigued from inadequate recovery. Adequate rest allows the body to recover and repair broken tissues from exercise and other stressors, replenish energy stores, and regulate hormones necessary for muscle growth and repair. It also plays a crucial role in cognitive function, including decision-making, reaction time, and focus, all of which are important for exercise performance. Yet that may only be the tip of the iceberg when discussing sleep quality and its relationship to exercise It has been proven that regular exercise can reduce symptoms of insomnia and improve overall sleep patterns as it regulates the circadian rhythm. The circadian rhythm is the internal biological clock that controls physical, mental, and behavioral changes in an organism over a 24-hour cycle. Circadian rhythms are influenced by exposure to light and darkness and are regulated by an area of the brain called the suprachiasmatic nucleus. This internal clock influences hormone release, body temperature, and metabolism, and is closely tied to sleep patterns. To better Optimize sleep for exercise, one must set a consistent sleep schedule. Going to bed and waking up at the same time each day helps regulate the body's internal clock and promotes better sleep quality. If you have trouble getting ready to sleep at night, engaging in relaxing activities before bedtime, such as reading, meditating, or taking a warm bath, can signal to the body that it's time to wind down and prepare for sleep. Avoiding exposure to screens like smartphones, and computers before bed can improve sleep quality by reducing arousal and promoting relaxation. By prioritizing both sleep and exercise as integral components of a healthy lifestyle, individuals can maximize the benefits of physical activity, improve overall well-being, and optimize exercise performance and recovery. -Coach Andy Louis |
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