Evidences of an exercise program recommended for bone health during childhoodA specific exercise program for bone health? Well, it has been seen that exercise using weights and others that use high intensity loading forces like gymnastics and resistance training, may augment bone. It's also been seen that if you exercise during childhood, bone mass may be maintained during adulthood. So... Would you give it a try for your children?
First of all, I must say, the article is based in the position stand from the American College of Sports Medicine, and that there are no conclusive dose-response studies that may describe a specific physical activity program for children and teens to optimize bone mass. But multiple evidence from several trials suggest that this exercise program may help to augment bone mineral density in them: The following activities are recommended: + Gymnastics. + Plyometrics. + Jumping. + Moderate intensity resistance training. + Sports that involve running and jumping like soccer, voleyball, beisball or basketball.
Intensity: In terms of bone loading forces, the recommendation is high intensity but for safety reasons in resistance training, no more than 60% of 1 RM. Frequency: At least 3 times per week. Duration: 10-20 minutes (2 times per day or more may be more effective). The primary goal of physical activity during adulthood should be to maintain bone mass. That's why it's so important parents teach their children not only with example, but in any way as possible, to stay physically active, to follow a good diet and to maintain a healthy lifestyle. In such way, we give them some insurance against disease and a better quality of life. Go from exercise program for bone health during childhood to other child-teen related articles Learn how to stay physically active and prevent disease Return to Lifetime Fitness Nutrition Homepage New! CommentsHave your say about what you just read! Leave me a comment in the box below. |
