Kid Fit
Our country's children have hit an all time low on the health and fitness scale. Here are some alarming statistics:
* Only about 65% of America's kids meet the minimum standards for the Presidential Physical Fitness Award. Only 10% actually qualify.
* One half of our kids have elevated cholesterol levels and over 65% have three or more risk factors for heart disease.
* Only 1/3 participate in daily physical activity.
* Over 70% consume diets that are dangerously high in fats, salt and sugar.
* Around 30% of our kids between 5 and 17 are obese.
Part of the decline in children's fitness is due to the cancellation of Physical Education in many schools. Poor nutrition is another major factor. Finally, kids spend too much sedentary time watching TV, playing video games and working on computers.
If schools don't provide adequate Physical Education for kids, then parents must take responsibilty. The same goes for nutrition. Eating right starts at home and parents shouldn't rely on the school system to teach their children about healthy eating.
The American College of Sports Medicine's guidelines for improving cardiorespiratory fitness for kids are similar to those for adults. The only real difference is choosing age appropriate activities. ACSM recommends 3-5 times per week, 20-60 minutes duration, at about 55%-90% maximal heart rate depending on the child's fitness level.
Resistance training is great for older kids. The National Strength and Conditioning Association suggests 1-3 sets, 6-15 repetitions for 2-3 days per week. It is recommened that kids start out with body weight exercises, then machines and finally free weights if desired. Kids should always be supervised during resistance training.
Flexibility is as important to kids as it is to adults. It is recommended that children do single joint static stretches versus complex ones which may be beyond the child's coordination level. Again, supervision is recommended to make sure they use correct body mechanics and stretching techniques.
Kid's fitness activities should be age appropriate according to their physical and cognitive development. Younger kids have only basic motor skills and like to explore and use their imagination. Running, skipping, galloping, hopping on one foot and basic ball skills work well with the younger ones. As kids get older they still exhibit a desire to play, but usually move towards games and sports. They are able to perform more complicated movements and play more complex games. They can do basic aerobic moves and can participate in a youth modified resistance program. Above all, kids fitness programs should be fun.
Kids of all ages should be encouraged to perform both play activities and structured exercise. Playing teaches kids to enjoy movement for it's own sake. Structured exercise makes sure they do the right type of activity to improve various fitness components.
Our kid's fitness deficiencies continue to spiral downward. While there are strong attempts by some to keep Physical Education in our schools, the decision makers don't seem to value our chidren's need for physical activity. Problems with diet usually originate at home. If the adults in the family eat junk food then it's likely the kids will do the same. Parents need to teach their children good eating habits and be a good role model by eating healthy themselves.
Parents should get their kids involved in any type of physical fitness activity they enjoy. Just get them up and moving. Our kids are our future and giving them a healthy start while growing up is one of the greatest gifts we can give them.
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Dr. Lanny Schaffer is an Exercise Physiologist and The President of The International Fitness Academy. For more cutting edge fitness ideas for all ages go to http://www.aerobic-exercise-coach.com
Do You Need To Exfoliate?
Soft, smooth skin does not come easily to all of us. Most have to work at it! And if your daily skin care regime does not include an exfoliant, maybe it’s time to add it to the mix.
What does it do? Exfoliation removes the dead skin cells from the skin’s surface to promote healthy cell turnover and prevent the buildup of cells from plugging pores and causing blemishes.
How often should I exfoliate? Experts agree that gentle exfoliation is key to proper skin care – especially for oily skin. Oilier skin may benefit from exfoliation several times a week, while sensitive skin may be only able to handle it once a week. If your skin becomes red, dry, itchy or sensitive it means you’re going overboard.
Some foods have naturally occurring exfoliating properties such as sugar cane, milk, apples, citrus fruits and wine. These products contain Alpha Hydroxy Acids, mild acids that help to remove the outer layer of dull skin, leaving a rejuvenated appearance.
Pick up an exfoliating body wash or body cream at any drug store; they’ll even have products to exfoliate that extra tough, super dry foot skin. Gently remove all those nasty damaged, dead and dry cells so fresh, healthy-looking skin can appear.
Chester is a health nutrition consultant and is the owner of AstroNutrition - a provider of premium health nutrition and sports supplements.
Tongkat Ali - The Nature's Answer to Steroids
Tongkat Ali (Eurycoma longifolia), also called Longjack and Pasak Bumi, is a tree that grows in Malaysia and Indonesia. The root of this tree has been used in these regions for many years as an aphrodisiac and to treat various sexual dysfunctions. Scientific research in recent years has shown support for the libido enhancing and sexual health qualities of this herb.
One of the original uses of this herb was as a malaria medication. Its use as an aphrodisiac and sexual function enhancer was a fortunate side effect of this original use. It was used for years without any knowledge of what brought about the improvement in sexual desire and function. Research soon looked at the possible causes for these positive results.
Tongkat Ali has been shown to increase the body’s natural production of testosterone, the male sex hormone. Testosterone is responsible for the development of the male sex organs and maintaining the health of those organs. It is also responsible for the male sex drive and secondary sex characteristics such as facial hair and enlarging of the larynx (resulting in deepening of the voice.) Females need testosterone as well, although not in as large a quantity as males. Testosterone is responsible for a healthy sex drive in women and increases the sensitivity of the erogenous zones. Both males and females need testosterone to help stimulate the metabolism, support fat burning, produce red blood cells and stimulate muscle growth.
Studies have shown that Tongkat Ali does have a libido enhancing effect on animals, and recently the same has been shown in human trials. The increase in testosterone brings about an increase in sex drive, improvement in sexual function, and reversal of some erectile dysfunction issues. One study found behavioral changes in rats that were given Tongkat Ali. Instead of roaming and exploring the cage like other rats, the ones given the herb stayed closer to the females. Ladies, this probably doesn’t mean that your man will join you in the kitchen for dishes or sit down for a nice heart to heart, but he may want to spend more “quality” time with you. Women who take this herbal supplement may notice an increase in libido as well, resulting in true “quality” time.
The testosterone enhancing qualities of Tongkat Ali are also of interest to the bodybuilding community. Testosterone is an important hormone in building muscle mass and strength. Testosterone production normally begins to drop off after thirty years of age. This leads to a slowing of the metabolism, loss of muscle mass, lower energy levels, and decrease in sex drive and function. With all of these issues related to decreased testosterone production it is no wonder people look for ways to keep testosterone levels up. Those interested in building more muscle mass are especially interested in boosting testosterone levels. The increase in sex drive is a welcome side benefit for most.
Many men and women with decreased sex drive or other sexual dysfunction issues seek help from their physician. One common treatment is to use testosterone replacement therapy. This involves injecting testosterone into the body to replace that which the body no longer produces. The problem with this approach is that the body reads the new level of testosterone and no longer strives to make its own. This approach does not correct the underlying problem of reduced production. Herbal supplementation that supports the body’s own production of testosterone, such as Tongkat Ali use, may help to correct this problem.
Herbal supplements generally are safer than pharmaceutical or hormonal therapies. However, Tongkat Ali does carry some possible side effects, especially with larger doses. These include restlessness, insomnia, anxiety and a slight decrease in immune functions. It is important to start out with small doses and only increase if no side effects are noted.
If you are looking for further information on Tongkat Ali or other medicinal herbs and herbal supplements please visit these links.
Thor Sturluson is a biologist and an amateur herbalist living in Copenhagen Denmark.
