Supplementation and Nutrition

 Supplementation and Nutrition

by Alex Nanephosy

What are supplements?

    Supplements are products meant to supplement the diet. They are composed of a variety of ingredients such as vitamins, minerals, amino acids, herbs etc. Supplements are most commonly found in either two forms, in the form a pill or a powder. For example, vitamin and mineral supplements are found as pills or chewable gummies. These types of supplements act as an additional source for nutrients. Vitamin and mineral supplements are taken with the aim to improve overall health such as aiding in immunity, digestion and, preventing chronic disease. You may also take a vitamin and mineral supplement if you are lacking in a certain vitamin or mineral.

    Most other supplements come in the form of a powder and are often used in the fitness industry. These supplements aim to improve athletic performance, help with muscle growth and strength, and promote recovery. Common examples of supplements found in the fitness industry are protein powders, creatine, and pre-workout.

    We interviewed Kristen Chang, an Assistant Director of the Nutrition and Dietetics program at Virginia Tech as well as a registered dietitian and ironman athlete, on her opinions and knowledge about supplements. When we asked about her thoughts about supplements, Chang says that she has a food first philosophy. Individuals should first strive to meet their nutritional needs through foods before turning to dietary supplements. She also mentions that many supplements can be replaced with healthier and less expensive foods that impart the same benefits, such as cottage cheese being a quality source of whey protein. She stresses the importance of establishing a healthy diet, where you get most of your nutrients from foods first before adding a supplement. Despite Chang’s food first philosophy, she does believe that supplements can be beneficial. We asked Chang what, if any, supplements does she use. She told us that she uses whey protein and takes an iron supplement. Whey protein contains the amino acid L-Leucine which promotes recovery. Iron helps deliver oxygen to muscles and tissues preventing fatigue. We then followed up by asking her, what are some useful supplements that can be taken, to which Chang responds that multivitamins, iron, whey protein, and probiotics are a few examples of beneficial supplements. Chang, being an ironman athlete, recommends that the three supplements an athlete should use are whey protein, a caffeine supplement, and creatine. However, she does advise that supplements be used in moderation, strategically, and safely. She also advises that you look at the dietary quality of supplements and look/assess your own dietary needs first before purchasing them.

Should you use supplements?

    Before taking any kind of supplement it would be wise to consult a doctor first to assess overall health and determine any health issues. It is also important to know that the Food and Drug Administration (FDA) does not regulate supplements. So, before purchasing a supplement, we advise that you do some research beforehand, looking for credible sources and third-party testers. Some supplements contain a symbol or brand indicating that they have been third-party tested by a credible source, containing the correct dosages and ingredients that are safe to consume. Vitamin and mineral supplements can be a beneficial addition to your diet and should be used to promote health by being an additional source of nutrients if you currently lack a certain vitamin or mineral. Supplements such as whey protein, creatine, or pre-workout should be taken in moderation and should be used to increase performance, recovery, and muscle growth and strength. A healthy diet should be established first before taking supplements, so that most of the nutrients you consume come from foods first before supplementation. Supplements should not replace meals. When taken in excess, they can cause a negative outcome rather than a positive one, so moderation is highly advised.

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References:

K. Chang, personal communication, October 30, 2020

Office of Dietary Supplements - Dietary Supplements for Exercise and Athletic Performance. (n.d.). Retrieved November 19, 2020, from https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-Consumer/

Office of Dietary Supplements - Dietary Supplements: What You Need to Know. (n.d.). Retrieved November 19, 2020, from https://ods.od.nih.gov/factsheets/WYNTK-Consumer/

USP Verified Mark. (n.d.). Retrieved November 19, 2020, from https://www.usp.org/verification-services/verified-mark

 

Could You be Suffering from Lumbar Lordosis?

Could You be Suffering from Lumbar Lordosis?

By: Brian Howell

     This article is not meant to be taken as medical advice and consulting a physician is of the utmost importance for proper diagnosis!

​What is Lumbar Lordosis (LL)?

     Lumbar Lordosis (LL) is an excessive curve of the lumber spine. The lumbar spine does have a natural lordotic curve that is necessary for proper balance and functional movement in conjunction with the other natural curves of the spine. However, Lumbar Lordosis is characterized by an exaggerated frontal curvature accompanied by an anterior (frontal) tilting of the pelvis. This appears as an anterior protrusion of the abdominals creating an excessive prominence of the hindquarters.

How does Lumbar Lordosis occur?

     It isn’t easy to identify a specific cause of Lumbar lordosis due to the variety of potential causes, some preventable and some inherent through genetics. First, the genetic conditions that contribute to LL are conditions such as Achondroplasia Discitis or dwarfism, Osteoporosis, and birth defects which all inhibit the patient from assuming correct posture. The next category for LL causation would be negative daily habits and a sedentary lifestyle. A large contribution comes from poor posture held for extended periods of time (work related or unhealthy static postures) and obesity/sedentary lifestyle that causes muscles to work improperly.

Negative effects of Lumbar Lordosis.

     The effects of LL range from some being mild in early onset and others severe stemming from untreated LL. First the mild effects consist of pain or discomfort in the hip joint, groin region, lower back, and hindquarters. If LL is left untreated mild discomforts will evolve into severe conditions such as lumbar disk degeneration (LDC), hip bursitis, and Sacroiliac joint dysfunction. The severe effects also create dysfunctional muscles around the pelvis, abdominal region, and hamstrings. Also, a prominent characteristic of the LL population is "Dominant, overly tight hip flexors and low back muscles" (DAWSON-COOK, 2011).

What to do to prevent Lumbar Lordosis?     

     Not to be confused these remedies should only be used after physician clearance and asymptomatic of the chronic conditions that LL can lead to. To prevent the mild effects, stretching of tight muscles and strengthening of the weak(under active) muscles is ideal.

Stretching: Focus on hip flexors and lower back muscles (hold each stretch 30-40 seconds repeat two times).

     1) Hip Flexor: Start in a kneeling position, step forward with one leg creating roughly a 100-120-degree angle. Next slowly press hips forward toward the lead foot until mild discomfort/stretch is felt and repeat on the opposite side.

     2) Low back/Erector Spinae: Start lying in a supine (on back) position and slowly bring knees to the chest. Like assuming an upright fetal position.

Strength Training: Focus should be on strengthening core muscles, pelvic muscles, and hamstrings.

     1) Core: Begin with planks, assume a standard push up position with hands under shoulders, feet no wider than shoulder width apart, and maintain a neutral/flat back positioning. If the full plank cannot be maintained modify by starting with elbows under the shoulders and place knees on floor in a kneeling position and complete timed intervals as tolerated. Follow with side planks using the same guidelines with modifications. Start on right/left side with elbow under the shoulder of targeted side with feet stacked or if needed feet slightly split. When in position reach free arm up towards the ceiling and hold the position for timed intervals as tolerated. If locked out legs cannot be maintained knees can be placed on the floor to lessen intensity.

     2) Pelvic stability: The first movement is the pelvic bridge, begin by assuming a comfortable position lying on your back with feet flat on the floor shoulder width apart. Once position is assumed slowly raise your hips/bottom off the floor straight towards the ceiling focusing on not over extending hips to keep focus on glute muscles and to eliminate overarching the back. Complete 6-10 slow and controlled repetitions, add sets as tolerated with rest. To add intensity, start with upper back/shoulders and head resting on stability ball to increase stabilization throughout the core.

     Next, would be called clam shells which target the glute medius. Begin with lying on your side in a comfortable position. A pillow can be added to support the head. Keep your feet on top of one another throughout the movement with a slightly larger than 90-degree angle in the knees. Also, keep your hips perpendicular to the floor throughout the movement to keep the focus on the glutes. If needed, begin by completing repetitions with back and buttocks against a wall. Complete 6-10 repetitions and add sets as tolerated.

     3) Hamstring strength/pelvic stability: Firstly, Heel-on-ball rolls. This movement tackles both hamstring strength and pelvic stabilization. To start assuming a position lying on your back, place heels up on stability ball with hands down at your side. Once a comfortable position is assumed begin by lifting hips off the floor, pushing heels into ball and pulling the ball towards your buttocks. Finishing with heels under the knees and in a slow and controlled manner extend legs back into the starting position with hips off the floor/mat. Complete 6-10 repetitions adding sets as tolerated. If no stability ball is present use sliding foot mats on slick surface.

To conclude:

     The spine has natural curves for balance and functional movement however, when the lumbar curve is extended past its natural positioning Lumbar Lordosis becomes present. This extended curve can be caused by inherent genetic properties along with poor posture habits throughout everyday life and sedentary onset of obesity. This condition can cause mild pain/discomfort in the early stages which can be prevented by lifestyle changes and various movement-based interventions. However, left untouched it can develop into severe effects that require surgical intervention. After its all said and done this article is meant to merely inform readers of this condition and not to be taken as medical advice and physician diagnoses/clearance is of the utmost importance!

References:

• Cook, S. D. (2011). How's Your Posture? American Fitness, 29(3), p.24–30.
• Walker, M. L., Rothstein, J. M., Finucane, S. D., & Lamb, R. L. (1987). Relationships Between Lumbar Lordosis, Pelvic Tilt, and Abdominal Muscle Performance. Physical Therapy, 67(4), 512–516. doi: 10.1093/ptj/67.4.512
• Been, E., & Kalichman, L. (2014). Perspective Lumbar lordosis. The Spine Journal, 14(1), 87–97. doi: https://doi.org/10.1016/j.spinee.2013.07.464
  
  

Articles. (n.d.). Retrieved February 5, 2020, from https://www.cedars-sinai.org/health-library/diseases-and-conditions/s/swayback-lordosis.html

Speed and Agility Training

Speed and Agility Training

By: Adrian Quimbayo-Cipric

What are Speed and Agility?

          Speed and agility are two of the most important aspects in a majority of athletic sports. In the athletic world, speed is defined as how quickly, or fast, one is able to move in a certain direction while agility is defined as how efficiently a person is able to change directions as well as changing the position of their body in a controlled manner. A good example of speed would be an athlete running the 100m dash, while a good example of agility would be a soccer player quickly dribbling back and forth through a set of cones. Both speed and agility can be developed and trained, and are essential assets to one’s athletic ability.

How Can I Get Faster?

In athletics, most of the time when speed is referenced, it is going to be an athlete’s sprinting speed. Regardless of whether they are slow of fast, an athlete’s top speed can be improved upon; seldom will you hear of athletes complaining that they are “too fast.” So how can a person increase their speed? There are several ways backed by research to increase sprint speed, and is currently being used in the training of top athletes today. The three main methods used to increase sprint speed are assisted running, resisted running, and strength training.¹ Assisted running allows an athlete to run beyond their top speed for brief periods of time, thus allowing their body to get used to running at higher speeds. Examples of this include downhill sprints and towed running. Resisted running forces an athlete to run with an outside force resisting them, making them have to work harder to sprint. This increases their sprint speed and acceleration. Examples of resisted running include uphill sprinting, resisted towing, or sprinting in sand or water. The final method is strength training. Strength training increases muscular strength allowing for greater explosiveness and higher top speed while running. Examples of strength training for speed include jump squats, clean and jerks, lunges, and glute-ham raises.

How Can I Get More Agile?

          Now that you know how to get faster, how can you learn to use that speed in a way that’s not just getting from point A to point B. Combining speed with agility can be tricky as at first a person has to get the movement patterns down before speed can be increased. The body has to get used to performing these actions in order to not only be more effective and efficient at them, but to reduce risk of injury as well. Most agility drills focus on either changing direction as quickly as possible or keeping ground impact as short as possible.² Some exercises to enhance agility include jump rope and lateral jumps. Heavily used methods of agility training also include ladder drills as well as cone drills. Ladder drills are great for both rapid foot movement as well as rapid changes in direction. Examples of ladder drills include fast feet, sideways fast feet, the Ali Shuffle, and the Ickey Shuffle. Cone drills are great for changes in direction while running at high speeds. This allows athletes improve their changes in direction during a full-on sprint. This is great for sports such as football, basketball, or soccer where change of direction at top speeds is vital to performance. Examples of cone drills include the X-Cone drill as well as the W-Cone drill. Below is an example of a quick speed and agility workout

Sample Speed and Agility Workout

Why is it Important?

          Speed and agility both complement each other well, as an athlete with speed and no agility would be almost useless in most ball-based sports as they could not efficiently move in multiple directions and are more prone to injury. On the other hand an athlete who is agile but has no speed, would be slow and easy to keep up with. It is important to balance the two and to strive to keep on improving both. Speed and agility in sports is absolutely vital for performance and is an essential tool for any athlete’s arsenal.

References:

1.          Behrens MJ, Simonson SR. A comparison of the various methods used to enhance sprint speed. Strength Cond J. 2011;33(2):64-71. doi:10.1519/SSC.0b013e318210174d

2.          Miller JM, Hilbert SC, Brown LE. Speed, Quickness, and Agility Training for Senior Tennis Players. Strength Cond J. 2001;23(5):62-66. doi:10.1519/00126548-200110000-00017

Beware of Overtraining

Beware of Overtraining

By: Adrian Quimbayo-Cipric

          It is often thought that in order to improve, an athlete must go a hundred and ten percent every time, day in and day out. We see it all the time in movies and other media; “sleep is for the weak,” “no rest days” and such. While it is good to have an intense mentality when it comes to training, it is extremely important to make sure adequate recovery is reached. Often times athletes will give their all in practice and training, but will not get adequate sleep, under-eat or not eat the right foods, or just be doing too much at once. In the example of lifting weights, a person is breaking down their muscle more and more as the workout progresses, this means the athlete is at their weakest at the end of the workout. Their increases in muscular size and strength does not increase during the workout, but during feeding their body with food and proper rest.


What is Overtraining?

       

So, what is overtraining exactly? Overtraining happens due to a difference in the demand of an athlete’s performance and their functional capacity, and this leads to a decrease in performance despite still training. It is caused by training too intensely too frequently and/or under recovering. When someone is experiencing overtraining it can lead to many negative symptoms including physiological, psychological, immunological, and biochemical side effects. The physiological effects are ones such as prolonged recovery, decreased performance, decreased strength and work capacity, and insomnia. Some psychological effects include depression, emotional instability, and being more sensitive to stress. The immunological effects contain decreased immune function, slower healing, and flu-like illnesses. Finally the biochemical side effects can include decreased bone mineral content, mineral depletion, and lower levels of testosterone.1 Overtraining usually starts with small symptoms, then they disappear and there’s usually an increased fatigue, if intensive training is continued the symptoms come back at a more severe level. Knowing about overtraining is important because athletes at every level are susceptible to it, especially those whom are less experienced and do not know how to manage their training loads as well.

How Can Overtraining be Prevented?

       

Now that we know what overtraining does, how can we prevent it. In the case of overtraining, prevention is much more effective than trying to reverse it, and that starts with optimal recovery. Recovery is different for everybody and many factors can influence the type or length of recovery needed. Recovery depends on the kind of exercise and stress that was placed on the body; high stress, intense training is going to need more recovery than a more moderate level of training.2 It is also very individualized, with each athlete responding differently, which is why it must be closely monitored and how an athlete is feeling before, during, and after training should be taken into account. Also if a new type of training/activity is introduced that the athlete is either unused to or unfamiliar with they could potentially need a little longer to recover.2 Recovery does not mean just laying in bed all day and being lazy, there are different types of recovery. There is passive recovery, which is much more relaxed and can involve no physical activity, while on the other end there is active recovery, which can include performing activities such as going on a walk or even low intensity cycling or swimming.2 The most important way to aid in the prevention of overtraining is to educate the athletes and coaches of it and how to recognize it; this way it can be caught early on and extra recovery methods can be taken and looked into. The best way for an athlete to recognize overtraining is when their performance is declining despite increased training efforts, and then for this to be communicated quickly to coaches and trainers.3 An important factor for prevention is periodization of training as well as taking in the proper amount of calories, staying hydrated, getting optimal sleep and to try and avoid prolonged periods of intense training combined with high stressors in sleep, mood, and environment.

I Think I am Overtraining, How Do I Fix It?

         

Although prevention is ideal, what can a person do that finds themselves already overtraining, and how can they begin to reverse that process? Overtraining treatment and the amount of recovery needed can vary from individual to individual in terms of time needed. One recommendation is to either cease training or to significantly lower training volume and intensity for one to two weeks, or however long it takes one to feel recovered and start reversing the symptoms. Another option is to cross train, or to focus on another activity for a few weeks, until symptoms are reversed. Just like with preventing it, in order to reverse overtraining it is of utmost importance that adequate sleep is taken every night. In addition, it is essential that a person eats healthy, balanced meals that are high in protein and carbohydrates, for repair and energy. Overall getting rest and taking the time to pause, allowing your body to catch up, is the ideal way to reverse overtraining.


Why Does it Matter?

          Recognizing overtraining matters because as previously mentioned, it can impact anyone, from child athletes all the way up to the professionals. Anyone who performs exercise can potentially be affected by it if they are either training too intensely for too long, or the more common circumstance, under recovering. Going all out pedal to the medal for training 24/7 sounds cool, but is not the right train of thought to have when it comes to long term improvement, especially for those who are less experienced. It can potentially hold back and stop athletes from reaching that next level that they desire. It is more important to be efficient with one’s training, knowing when to push and when to slightly hold back, as well as making sure the recovery one is receiving is optimal and they are not undereating or under sleeping. This also can tie back to how important it is for an athlete to have an offseason because as humans, our bodies need rest and time to recover, and cannot go one hundred percent for extended periods of time with no breaks. It is important to train intelligently, and to remember the purpose of training in the long run is to improve, to build up and not to break down.

References:


1. Fry RW, Morton AR, Keast D. Overtraining in Athletes: An Update. Sport Med. 1991;12(1):32-65. doi:10.2165/00007256-199112010-00004


2. Kellmann M. Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scand J Med Sci Sport. 2010;20(SUPPL. 2):95-102. doi:10.1111/j.1600-0838.2010.01192.x


3. Kreher J. Diagnosis and prevention of overtraining syndrome: an opinion on education strategies. Open Access J Sport Med. 2016;Volume 7:115-122. doi:10.2147/oajsm.s91657

Who Needs an Offseason?

Who Needs an Offseason?

 An Outlook on In Season vs Out of Season Training for Athletes

By: Adrian Quimbayo-Cipric

          Whether it is for fun, recreation, school, or profession all those who play sports are athletes in some way, shape, or form. Whether it is you, a teammate, or even a child, overdoing it when it comes to physical activity can lead to prolonged fatigue, disdain for the sport, or even injury. This is why it is important for one to have one’s training properly programmed and structured. For athletes, their training for sports is usually split into two seasons, an in season and an offseason. Both are important, but they serve different functions. In season training is when they are actively competing in their sport and performing more sport-specific training. The goal of offseason training is to build strength and endurance in the athlete in order to increase their athletic performance for the upcoming season. This distinction in training is important to look at this as many athletes today, especially high school athletes are involved in sports that last throughout a majority of, if not the whole year, giving them very little time for the improvement and rest that comes during the offseason.

During the offseason, athletes are able to train longer, more intensely, and at higher volumes due to not worrying about games/competitions and having more rest and recovery time. This is the time for an athlete to make the greatest increases in muscular strength and endurance. An important component of offseason training is doing some form of resistance training in order to increase one’s strength. These increases in strength have been found to increase an athlete’s speed, jumping ability and throwing velocity.1 In addition to improved performance, having a successful offseason training program can make an athlete less prone to injury.2 The high training loads of offseason training are what bring forth beneficial increases in cardio capacity in athletes as well as a more ideal body composition. In a 2017 study run on rugby athletes, they found that ten additional offseason training sessions reduced injury risk by 17%. Then as the in season gets closer the volumes and intensities of training will slowly taper down.

For in season training, the athletes will be performing more sport-specific training will perform workouts at lower volumes due to less recovery time and increased stress on the body. In a study published in the International Journal of Sports Physiology and Performance, it was found that athletes had an increased risk of injury during in season training if they had cumulative loads that were too high during a week and if they had large training load changes from week to week.3 This shows that during the in season it is not ideal for an athlete to train at higher loads or have sporadic changes in load volumes by the week. As previously mentioned, the bulk of an athlete’s in season training should be placed on skill work and other sport-specific training. There should also be an emphasis placed on mobility work and stretching during training in order to further reduce an athlete’s injury risk. The focus as far as strength is concerned, should be maintenance. In a 2011 study done on professional soccer players, it was found that performing a strength maintenance program once a week was enough to maintain the strength they had gained in the offseason.4 Although it’s performed on soccer players who may not have the pure strength needs of an athlete like an American football player the same concept still stands; that the focus should be placed on maintenance.

          In regards to training for sports, sometimes it is better to work smarter and not harder. It is great to be ambitious about sports, but sometimes, especially when playing sports throughout the whole year, it is easy to bite off more than one can chew. Using the high school athlete again, it can be hard to find enough time to rest and recover when juggling around practice, studies, social events, and getting enough sleep;  especially doing this year-round with no breaks. It is okay to relax once in a while for the sake of recovery and injury prevention, after all that is when a person gets stronger, when resting not by continually breaking down. When it comes to the offseason an athlete is obviously going to want to improve as much as they can and push hard, but also be sure to get adequate rest and recovery. On the subject of long-term health and performance especially during an athlete’s in season training, sometimes less is more.




References:


1. CARDOSO MARQUES MA, GONZÁLEZ-BADILLO JJ. IN-SEASON RESISTANCE TRAINING AND DETRAINING IN PROFESSIONAL TEAM HANDBALL PLAYERS. J Strength Cond Res. 2006;20(3):563-571. doi:10.1519/00124278-
200608000-00017

2. Windt J, Gabbett TJ, Ferris D, Khan KM. Training load-Injury paradox: Is greater preseason participation associated with lower in-season injury risk in elite rugby league players? Br J Sports Med. 2017;51(8):645-650. doi:10.1136/bjsports-2016-095973

3. Cross MJ, Williams S, Trewartha G, Kemp SPT, Stokes KA. The influence of in-season training loads on injury risk in professional rugby union. Int J Sports Physiol Perform. 2016;11(3):350-355. doi:10.1123/ijspp.2015-0187

4. Rønnestad BR, Nymark BS, Raastad T. Effects of inseason strength maintenance training frequency in professional soccer players. J Strength Cond Res. 2011;25(10):2653-2660. doi:10.1519/JSC.0b013e31822dcd96

The FitStop

By Vaughan Twigger

You may have been wondering what the fancy looking bar in the The Weight Club lobby area is. Well, the answer is…. it's a workout nutrition bar! The FitStop is there to provide you with the very best pre-workout, intra-workout, and post-workout available.

Nutrition is extremely important, no matter what your fitness goal may be. If you have been exercising regularly but haven’t seen the changes you want, the chances are your nutrition needs help. Especially when it comes to nutrition around workouts, because your body needs fuel to keep you going throughout the workout. The FitStop will provide you the right combination of protein, carbohydrates, fats, vitamins and minerals to help you recover. 

Here is how it works:

Purchase your FitStop pass at the front desk. (This will give you 3 nutritional shakes.)

1. Choose a pre-workout supplement. To increase energy, muscle pump, and mental well-being. Ranging from caffeine free, moderate caffeine, to high caffeine. Consume 15-20 minutes prior to workout.

2. Choose from our many refreshing flavors of Intra-workout shakes. To stay hydrated, delay fatigue, and prevent muscle breakdown. Consume mid-workout.

3. Choose a Post-workout shake. To improve recovery, build muscle, prevent cramping, and prepare you for the next workout. Low carb, moderate carb, and high carb options available. Consume immediately after the workout.

Ask one of our FitStop consultants to help you choose the right shakes to reach your own individual Fitness goals. 

$5 for the 3 course Workout Nutrition (use your own blender bottle)

$10 Includes a Weight Club Blender bottle.

A Fit Future: Fitness Can Be Fun!

By Mary Shannon


Making sure children are physically active is important for helping them be healthy during the crucial stages of development in their young lives. However, another important, and more long-term goal, is to teach them healthy habits they will continue for the rest of their lives.  Getting the child internally motivated to exercise will help them create and maintain healthy habits.  Helping kids learn to love working up a sweat is a lesson that will have huge payoffs in their future.  Here are some ideas to help make fitness fun!

Children can be taught the importance of exercise and proper form, but if they do not enjoy exercising, it is less likely they will make exercise a habit and pursue it after they become adults.  To make exercise a lifelong habit, it is helpful if they discover that fitness can be fun.  Although we all must do things in our lives we dislike, finding enjoyment in the act of exercising itself is an incredibly powerful motivator that can change exercise from a dreaded chore to a fun activity the child looks forward to doing. Building lifelong exercise habits from an early age will put a child on track for a happy, healthy future.  So how can exercise be fun?

Games:

The most obvious way to make physically activity fun is to make it a game.  Crab-walk races, tag, and sharks and minnows are great games to get kids moving.  Older children may like going through obstacle courses.  They might even like taking part in creating the course.  Working out is not work, it is play!

Sports:

Getting children involved in sports is also a great way to mix fun and fitness.  Joining a sports team will provide plenty of physical activity along with an environment to can make new friends, learn the importance of teamwork, and build confidence.  Instead of sticking to just one sport all year round, kids should be involved in a variety of sports with shorter seasons.  This will allow the child to develop a wide range of motor skills and help prevent overuse injuries that can occur by doing the same movement too often (an example would be a shoulder injury from pitching a baseball constantly for a couple years).

Fun Exercise Names:

This technique is for younger children.  Come up with fun names for different exercises.  Instead of saying “calf raises,” say “tippy toes.”  Marching in place could be “Soldier Marches.”  Doing exercises that have animal names can also play with the child’s imagination.  Have them do frog jumps, bears crawls, and crab-walks.  Get creative!

Family Fun Time:

Try making exercise a family activity.  Go for family hikes, bike rides, and pick-up basketball games to strengthen muscles and familiar relationships.  Making fitness part of the family culture helps ingrain physical activity into the child’s life.  Seeing their siblings and parents enjoying the activity also helps them associate enjoyment with working up a sweat.  This leads into the next point-

Lead by Example:

We do not always remember how well children pick-up on how we act.  How the adults in the child’s life talk about and act towards exercise can greatly impact a kid’s view of fitness.  When an adult who never exercises and complains about physical activity tries to ensure the child that fitness is important and fun, the child will not believe her.  This is not to say that adults should simply fake enjoying exercise.  Working on changing your own mindset towards exercise is the best place  to start and even if you cannot get yourself to enjoy working out, try to have a pleasant attitude towards it and do not complain.  There is still value to showing children that self-disciple and keeping a positive attitude are valuable traits to cultivate.  On the other hand, if you do enjoy exercise, share this with the child!  However, be careful to remember that the child might not love the same type of exercise you enjoy and that not every child will like working out right away.  Do not make them believe that if they do not enjoy exercising, they do not have to do it, but do explore different types of exercises with them to help them find something that really gets them excited to work out.

Allow Them to Plan the Workout:

Letting kids chose what exercises to include in the workout creates a sense of ownership of the workout and thus makes them more motivated to complete it.  Even young children can plan their own workout.  The adult supervising them should give them a list of different exercises (it might be helpful to put them into categories such as legs, arms, core, etc. so the child does not only work one body part) and let them choose which ones they want to include in their workout. As the child’s gains more knowledge and experience, they can start coming up with the exercises themselves.

Some things in life are not fun, but they are necessary for a happy and healthy life.  People should regularly exercise even if they do not find it pleasant because it makes the rest of their life more pleasant by keeping them healthy.  However, finding exercise enjoyable is a powerful motivator to maintain that healthy habit.  If an adult can show a child how fitness can be fun, the child is more likely to regularly work out and continue doing so well into adulthood.