Putting Obesity in its Place
Two personal trainers share their take on the importance of physical fitness and proper nutrition.

by Kara Giannecchini

TWEENS & TEENS News November 2006

With obesity hindering the lives of over 25 percent of our nation’s adolescents, nutrition and fitness have become more important than ever in the defense against weight-related illnesses such as heart disease, diabetes and high blood pressure. So why are so many kids still overweight? According to the surgeon general, only about half of Americans between the ages of 12 and 21 exercise regularly, with one-quarter of them getting no exercise at all. How can we get our teens to put down the remote control and lace up their running shoes?

Personal trainers, Nicholas Burnett and Vincent Chen of Gold Medal Fitness in New Jersey, shed some light on these and other important questions regarding teen health and fitness, as well as offer a simple fitness plan that will have your teen up and at ‘em in no time.

Q: Why is it important for kids to be active at an early age?

A: In the United States, obesity and type 2 diabetes have reached epidemic proportions in children. Kids are leading increasingly sedentary lifestyles from an earlier age, so it’s important that health and fitness be encouraged long before the adolescent years. At Gold Medal Fitness, a division of Parisi Power Sports, we offer a health and wellness program called KinderMotion, which is designed for kids as young as 6 months old. It’s never too young to develop good habits.

Q: Aside from weight loss, what are some additional benefits gained by exercise?

A: The research on this is irrefutable. An appropriately designed resistance training program for kids yields numerous benefits that include improved strength, power and endurance; injury reduction; improved performance during sports and recreational activities; and the development of healthy lifestyle habits and positive attitudes that influence kids the rest of their lives. Participation in physical activity also teaches communication skills, the value and necessity of teamwork and the understanding that practice and conscientious effort are necessary for success in all facets of life. Exercise is also a great outlet for teens who may be coping with social pressures. It can have a profound effect on a teen’s self-esteem, body image and confidence. And let’s not forget the most important benefit of all— improved health and fitness.

Q: For teens who may need a boost off the couch, what are some fun ways to stay active and fit?

A: Participation in recreational and competitive sports promotes strength and conditioning, and fosters teamwork and a sense of achievement. But there are other ways to stay active and fit. Ask your friends to get involved with you. Take a martial arts class. Play paintball. Join a health club. Join an intramural dodgeball league. Go mountain biking. Enroll in an Outward Bound program. Use your imagination, and remember that it is the responsibility of trainers and coaches to get creative when promoting the fun associated with an activity and to applaud participation.

Q: Are there specific nutrients/foods that teenagers need more of than adults? What would be a healthy afterschool snack teens could enjoy with friends?

A: Teens, especially girls, need to eat foods that are high in calcium. They should have three or more servings a day of calcium-rich foods. A 1994 National Institute of Health conference concluded that children need approximately 800-1200 mg of calcium daily for healthy bone growth and maturation. This should come from low-fat dairy products, fish with edible bones and dark green vegetables. Iron is another crucial mineral. Adequate amounts aid in proper growth and in improving athletic performance. Again, females are at risk for iron deficiency due to blood loss during their menstrual cycle. But extremely active males should eat ample amounts of iron also. Adolescents need about 15 mg of iron daily, and females possibly more.

The current recommended daily allowance for 15-18 year old males and females is 3,000and 2,200 calories per day, respectively. A lot of physical activity can increase this amount by 1,500 to 2,000 calories, and the numbers vary according to body size.
The key to choosing healthy snacks for teens is simple. Choose nutrient-rich snacks. The best options are fruits and vegetables. Not everyone will rush home to a huge bowl of broccoli. However, try spreading some peanut butter on an apple, celery or a banana. With so many types of fruits and vegetables, adolescents will most likely be able to find something that agrees with their palates. Eat whole-grain breads and cereals rather than products made with refined grains. Reduce the amount of sugar-sweetened drinks and foods. Consume skim or low-fat milk. Leading by example is critical if parents and older siblings eat healthy meals and snacks, it is more likely their children in the family will as well.

Q: Many schools with depleting fiscal budgets are cutting down on or eliminating special programs, namely physical fitness. What are the dangers of such changes?

A: Kids and teens are not active enough as it is and cutbacks in physical education classes and afterschool activity programs will only guarantee one less opportunities for kids to exercise. The alarming increase of childhood obesity has resulted in teens having one or more risks related to heart disease, from elevated cholesterol to high blood pressure. An overweight or obese teen has an increased risk of becoming an overweight or obese adult at risk for heart disease, type 2 diabetes, stroke, several types of cancer and osteoarthritis. All of this underscores the need for some form of daily exercise as early and as often as possible. Furthermore, physical education classes can enhance children’s communication skills, teamwork, relationships, self-esteem and confidence.

Q: Do you have any advice for teens just beginning a fitness program?

A: Warming up properly is important when beginning any fitness program. We prefer a dynamic warm-up, rather than static stretching, that can include any combination of running, skipping, hopping and bounding. Drinking plenty of water prior to a workout is also very important, and you should always consult a professional to design a program to fit your individual needs, especially when beginning a strength-training program. Supervision by a knowledgeable adult is required at all times to prevent injury.

Q: What are some examples of endurance exercises teens can do at home to supplement their cardio workouts, like running or biking, if they don’t have access to a gym?

A: Some safe and effective exercises teens can do are calisthenics, which are endurance exercises with little to no weight. The amount of weight is not important; it is the movement that matters. Once the movement is performed with proper form, weight can be added depending on the goal of the individual. Exercises such as jumping rope and power skipping are great examples. They get your body moving, which gets you to burn more calories. Exercises such as pull-ups, crunches and push-ups are also beneficial, but always consult a professional before attempting to perform an exercise to make sure you heed the proper precautions and form. Running, walking, jogging and biking are a few examples of cardio that would be helpful to any teen. The point is to get the body moving and have fun in the process. The following are some sample exercises.

Speed Steps
•Begin this drill by facing a step about two inches high.
•Use your arms as if you are running, to help you with this drill.
•Position yourself on your toes, and as quick as you can (under control) bring one foot onto the bench, then the other.
•Return down by bringing the first foot back on the ground followed by the other, landing on your toes.
•Halfway through the drill, switch the lead foot.

Quadrant Hops
•With feet together, hop forward, then diagonally back, then straight forward and diagonally back to starting position.
•Make sure to land evenly on both toes. Land with a bend in your knees and keep your chest high and visual focus sharp.

Fast Feet
•This movement involves running in place.
•Start in an athletic stance, with knees and elbows slightly bent.
•As quickly as you can, lift one foot and then the other, maintaining a low center of gravity.
•Land on your toes.

Nicholas Burnett and Vincent Chen have been personal trainers at Gold Medal Fitness, a division of Parisi Power Fitness, in Garwood, NJ for 4 and 7 years, respectively. Both can be reached through e-mail: NickB@goldmedalfitness.com and VinceC@goldmedalfitness.com.

Kara Giannecchini is an assistant editor.