Most people are aware that children in developed nations are experiencing epidemic levels of obesity, and that this problem is, in large part, associated with physical inactivity. However, the standard fitness recommendation to get more cardiovascular exercise may not be the best advice for overweight, underactive children. The fact is, very few children choose to spend 20 to 30 minutes doing any kind of continuous endurance exercise, regardless of the benefits or incentives. Most youngsters prefer to play hard or run fast for 30 to 60 seconds, rest a minute or two, then repeat their performance, essentially alternating brief bouts of vigorous exercise with longer recovery periods.

Ideally, children should have access to exercise programs that meet their physiological needs and match their personal activity patterns. Fortunately, it is possible to provide such exercise programs through sensible strength training-and the beneficial effects typically exceed most people’s expectations.
Benefits of Kids’ Strength Training

Strength training for kids not only offers many advantages over other types of exercise; it also appeals to children’s activity preference to alternate brief bouts of high-effort movement with longer periods of rest/recovery. Strength training exercises for kids also provide visual reinforcement, because young exercisers can easily see how much weight they are lifting and how much progress they have made.

One of the best features of strength training for kids is the success rate that overweight boys and girls experience. Unlike most athletic activities (e.g., running, jumping, soccer and basketball), in which extra body weight is undesirable, strength training actually favors larger youth and gives them a much-needed sense of physical accomplishment. Because the amount of weight lifted is positively related to body weight, heavier children can usually train with heavier weight loads than their lighter peers.

Here are some more compelling reasons why sensible resistance training benefits children:
Dispelling Myths & Misconceptions

Unfortunately, many people mistakenly believe that strength training is an inappropriate and unsafe activity for youth. Conceptually, this does not make sense. If strength training is safe and effective for your frail elderly clients, it is even better for healthy young people with full movement capacity and plenty of energy.

Indeed, no serious injury has ever been reported in any prospective study on youth strength training. Not only is strength training safe for kids, but it may actually help reduce the number of injuries they sustain during other physical activities. According to the American College of Sports Medicine (ACSM), 50 percent of preadolescent sports injuries could be prevented, in large part, by enrolling kids in youth strength and conditioning programs (ACSM l993). On a more anecdotal front, we have personally conducted regular strength training classes for children 6 to 12 years old for the past 17 years without experiencing a single injury!

Some of you may have heard that strength training can be detrimental to bone development in children, but this has never been demonstrated. Again, contrary to popular opinion, strength training has been shown to enhance bone development in kids. In a 10-month study involving 9- and 10-year-old girls, bone mineral density increased by about 6.2 percent in those who performed both strength and aerobic exercise, compared to about 1.4 percent in those who did not strength train (Morris et al. 1977).

You may also have heard that for children, calisthenics exercises are safer than strength training exercises. This is likewise untrue. Most children-especially those who are underfit and overweight-cannot complete a single pull-up, bar-dip or push-up, making these calisthenics maximum-effort exercises that result in failure. However, we have found that using resistance equipment, these same kids can adjust the weight load as necessary and are able to perform 10 to 15 controlled repetitions of every exercise.

Finally, some people question whether children can gain strength and enhance muscular development in light of their low levels of testosterone. But, if this were a true limitation, then women and elderly individuals would also be unresponsive to strength training, which is obviously not the case. In fact, studies have revealed significant increases in muscle strength and mass in preadolescent boys and girls (Faigenbaum et al. 1993; Morris et al. 1997; Pikosky et al. 2002; Westcott et al. 1995). Furthermore, research has shown that these strength training effects are relatively long-lasting (Faigenbaum et al. 1996). Although some of the strength gains are due to motor learning, children add muscle tissue through increased protein synthesis, in much the same way that adults do.

classes will meet tuesday and thursdays at 630pm…beginning April 13

So you may ask what does this have to do with me? Maybe nothing. MAYBE EVERYTHING. Sometimes you, a family member, a friend, or even my own father, has to hit rock bottom and almost lose their life before working on their health. Not everyone gets a second chance but my pops is a very lucky man at this point.
After 20 years of helping people improve their health you would think i can at least take care of my father? My thoughts exactly. However, this is a man
that did not want to exercise and eat healthy. I understand that the only person we can control is ourselves but we can help push people we care about to do something to help improve their quality of life. That’s the simple message I am pushing out there today. The Team at How Fit will offer any new client (or a client who hasn’t been here in awhile) a complimentary session to experience our approach to exercising into better health! Our goal is to prepare a plan and a goal and help each client execute a progam that they can stick too and achieve success by improving their lifestyle. Maybe you have been thinking about this moment to start for a long time and now is the time to pull the trigger.

Do me a favor right now. Call three people you know who are in poor health or do not take care of themselves and tell them you got them a comp session @ How Fit.
Then send me their email and I will send them a comp session note from you! You will be a hero and it won’t cost you a dime. Just 5 mintues to think about 3 important people in your life and how How Fit can help them today. I look forward to hearing from many of your loved ones..

TRX GROUP TRAINING

Email me if you are coming to the class @ howfit@gmail.com
There is only 6 spots so claim your spot today.
Class will be Mondays and Wed @ 7pm – 7:50pm
Pricing
1 class- $20.00
5 class- $17.00 per class
10 class- $15.00 per class
class cards are prepaid for savings!
Or call and reserve your spot today @ 973.992.0111

By avoiding these common blunders, you’ll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember – if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time – they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes

The holidays are here and the staff at How Fit is excited to get your loved one into a New Years training regimen. Whether it is your spouse, a friend or a family member, we have several options that will push them one step closer to making 2010 their healthiest year yet. Can you think of a better gift to give someone you care about? We can’t! We have a variety of price ranges so you can choose the program/gift that fits your budget.

Special #1) 3 (30 min) High Energy Personal Training Sessions with a How Fit Professional Trainer………………….ONLY $99.00

Special #2) 6 (30min) High Energy Personal Training
Sessions (Includes One month membership)……ONLY $199.00

Special #3) How Fit One on One Boot Camp Starter Kit
Have you heard all the hype about boot camp workouts? Now you can give the boot camp experience to your friend or loved one so they can try it out for themselves One on One. They can tone, tighten and feel better than they have in years in just 2 weeks working one on one with one of our personal trainers. What a great gift! This program is 2 weeks long and consists of 6 (30 min) one on one boot camp workouts …..ONLY $249.00
*no membership required on initial package

Special #4) Personal Training 12
This 4 week personalized one on one training session package consists of 12 (30 minute) high intensity workouts. If you know someone looking to shed that extra 5-10 lbs and get in the best shape of their lives, then this is the gift for them. Specially priced……ONLY $499.00
*membership not required for this 1 time offer

Special #5)
3 Month Personal Training Extravaganza
If someone you know is looking to jump start their fitness and weight loss regimen for 2010, now is the time you can help make that happen! Let the team at How Fit get them on track. This program is 2-3 times per week with a How Fit Professional Coach pushing and motivating your loved one every step of the way. We will help them get stronger, tighter, leaner with increased energy so they can to do better at work and at play. A holiday gift they will never forget! Email me for special pricing.

All 5 programs offered in this email are:

· For new clients only
· Recommended as great gifts ideas for friends, family, and or anyone you know who needs to get in shape for the New Year.
· Have been discounted for you as our valued client so you may give the gift of health for less.
. These programs have certain time restrictions during the day- please inquire with management about availability.

Let us know if you need a customized packaged based on a certain dollar amount you had in mind, as we can do that as well.
Call today 973-992-0111 or email us at howfit@gmail.com

Best in Health,

Howard Panes
P.S. These offers expire Dec 15, 2009

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