According to the Center For Disease Control, 30.3% of children are overweight and 15.4% are obese. Not only does this condition create insecure children, but even worse, it can lead to diseases such as type II diabetes, asthma, high blood pressure and increased risk of heart disease later on in life. So what is a parent to do?
Advice to Parents
First and foremost the most important thing to do is to provide a good example for children. If the parents do not follow a healthy lifestyle then it will be very hard for the children to follow one as well. If your kid is getting overweight, then you may want to get involved with your child on a bodybuilding program as research indicates that the benefits adults gain from weight training are also gained by kids (1-4). And let us not forget that this type of exercise is great preventive medicine against diabetes, high blood pressure, obesity and heart disease.
Isn't Bodybuilding Training Unsafe For Children?
First and foremost we are not referring to a competitive bodybuilding program here. We just want the children to become more active by engaging on light weight training exercises, a fun cardiovascular program and a healthy eating plan.
In my case, it was simple to get my son Chad (10 years old) involved as he is always attending bodybuilding shows and his friends think that it is awesome that I compete, so of course he is the one that asked me to get him involved in the activity.
Doesn't Weight Training Stunt Vertical Growth?
This is a myth that I have been fighting for years. In conversations with my grandfather who used to be an Orthopedic Surgeon who graduated from Northwestern University with top honors, he told me that as long as the resistance is not so high that it would cause the bones to become more dense and thus close the epiphysis (the growth area of a long bone) then there should not be any detrimental effects.
As a matter of fact, the American Academy of Pediatrics recently changed their policy (PEDIATRICS Vol. 107 No. 6 June 2001, pp. 1470-1472) regarding this topic by stating that "strength training programs do not seem to adversely affect linear growth and do not seem to have any long-term detrimental effect on cardiovascular health" as evidenced in recent studies (5).
Recommended Bodybuilding Weight Training Workouts for Kids
The weight training component of the bodybuilding formula for kids need only be executed a couple of times a week. In my experience, a full body routine composed of free weight basic exercises works best. The routines below can take a kid from a completely beginner level to an intermediate level.
Beginner's Bodybuilding Routine for Kids
Monday/Friday (or any combination that allows a minimum of 2 and a maximum of 3 rest days in between weight training workouts)
Push-ups (could be done with knees on the floor)
Squats
One Arm Rows
Wide Stance Squats (pressing with heels)
Lateral Raises
Calf Raises
Biceps Curls
Overhead Triceps Extensions
Crunches
Leg Raises
NOTES:
- Perform each exercise for 3 sets of as many repetitions as can be performed with good form. The goal is to do between 15-30 repetitions.
- Rest 30-60 seconds in between sets.
- Only use a resistance of 2.5 to 5 lbs on exercises such as one arm rows, lateral raises, biceps curls, and overhead triceps extensions. The other exercises can be used without any resistance as the bodyweight will suffice.
- Concentrate on ensuring that your kid practices perfect form in each exercise and only allow for an increase in resistance when more than 30 repetitions are performed with abosolute perfect form.
Next Page: Intermediate Bodybuilding Routine for Kids
