Ru Diet

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Fitness and Kids
by Mark Clastentine
http://www.fitnessdemon.com

Kids are always running instead of walking, skipping
instead of running, etc., so we always view children as so
full of energy. While you may think they are putting them
selves in danger, this is actually the best and most
natural behavior for children. It will lay the foundation
for a lifetime of fitness as adults, besides keeping the
child physically fit right now. Let your child run to his
or her heart's content unless your child is medically
challenged, or if you see danger in any of their exercises,
if you want to insure a healthy future for your child.

If you want to establish guidelines for your child's
running, for example, as part of a fitness plan, you must
realize that all of the differences between children and
adults means setting different goals and expectations for
them. If your child is under the age of 14, this becomes
even more important. A child's endurance limits and his
abilities are vastly different from an adults, and it is
very easy for a child to overdo exercise and injure himself
if he tries to please you and keep up with you.

A child should never go running alone. Even though this
may seem like an unneccessary warning today, it needs to
be mentioned. Many things happen to adults as well as to
children, if they are out alone, but children are more
vulnerable. There is the threat of deviant adults, but in
addition, a child may suffer from dehydration, fall and not
be able to make it to safety, or get hit by a car. An adult
is better equipped to care for himself if he finds himself
in such a situation alone. When he or she goes running,
always accompany your child.

Trying to have your child set difficult distance goals is
asking for trouble. So many parents today push their
children to ever more difficult goals. Children should not
be pushedt to the limit. Do not push young children to run
more than three miles, round trip. Joint pain, shin splints
and other types of injuries that growing bones should not
have to endure are the result of running longer distances.

Temperature plays an important role in a child's
endurance. When temperatures are extreme, it's never a good
idea to go running. In the intense heat, illnesses
related to dehydration or sunstroke could be a factor and
children have a greater sensitivity to heat than their
adult counterparts. If temperature is an issue, plan to
take them running in the early morning or evening when the
sun isn't bearing down on them.

There's no need to invest your hard-earned money in a lot
of sports drinks. Water is the ideal beverage for
quenching your thirst and keeping the body hydrated, and
it's free. Be sure to have the children drink a glass of
water about 20 minutes before going running, and bring some
bottled water along, just in case they need to have a
drink along the way. Whatever you do, don't bring iced tea
or any other beverage that contains caffeine. In addition
to its other side effects, caffeine can actually speed up
the dehydration process, and is especially bad for children
particularly, girls, since it can rob the bones of
necessary calcium.

Make sure that both clothing and shoes are lightweight and
light in color, as well. Socks should be worn, but again,
they should be lightweight, in order to absorb the sweat
from their feet, and on hot, sunny days, a hat should be
part of their ensemble, as well. Since clothing that's
lighter in color will keep them cooler by reflecting the
sun's ray (not to mention, they're better for visibility),
then encourage white or pastel colored attire.

The last rule to follow is to start slowly. A child should
not break into an all out run in the very beginning, and
risk damaging his bones. Follow these rules, and your
child will stay safe and benefit from his running program.

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