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5 Exercises Kids Should Never Do
Why a great workout for you could be dangerous to your kids
Fitness isn't just a fad; it's a way
of life. Sooner or later, your kids will want to make it a part of their
lives, too -- if they're not too turned off by their gym classes, that is
-- and you should encourage them be as active as possible. However, not all
exercise is good exercise when it comes to kids.
Jordan Metzl, M.D., a pediatric sports medicine physician at the Hospital
for Special Surgery in New York City, explains that kids go through rapid
physical changes between the ages of 8 and 12. For girls, a growth spurt
will occur usually around the age of 8 or 9, and boys will encounter the
changes around the age of 11 or 12. "During this sort of adolescent growth
and development," says Metzl, "kids' bones are growing a lot faster than
their muscles." Because of this phenomenon, kids lose flexibility as they
grow, says Metzl, because the rapid growth puts pressure on their tendons.
At this age, children's bones have growth plates made out of cartilage, and
that's where the bone growth is happening. Eventually, these growth plates
will form new cartilage that will turn into bone. "Growth plate protection
is essential when kids exercise, because if the plates are injured, bone
growth can be arrested, which can lead to delayed or even stunted growth,"
explains Metzl.
Now that you know what's going on in your kids' bodies, keep an eye out for
these exercises they should never do. Armed with this knowledge, you can
motivate your kids to be active, but let them know where they need to draw
the line to protect themselves from injury.
Power lifting. If your kids are lifting weights, make sure they're doing
high repetitions with low weights. If they use weights that are too heavy,
they may damage their growth plates. Weight-bearing exercise should always
be done with extreme caution.
Kids shouldn't do leg extensions (for the quadriceps) using too much weight;
it could seriously damage the growth plates in their hips.
Your child should never do a bench press without supervision. About two
adolescent fatalities occur each year because kids drop the weight on their
chest during this exercise. Boys, especially, should be wary of this, because
they might be inclined to try to lift more weight than they can control.
Squats. When young adolescents perform squats, they're putting a great
deal of stress on the area directly under their kneecaps, where the muscle
meets the bone. This can lead to cartilage damage.
Biking or inline skating without a helmet. If a child takes a spill and hits
his or her head on the ground, the injury could lead to a concussion, a short
or long-term brain injury or even a skull fracture.
More You Might Like:
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Kids & Exercise
Kids and Yoga
Kids & Veggies - Winning The War
About the Author:
Special thanks to our friends at eFit.com for granting permission to reprint this important feature on children's health.
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