1 00:00:01,600 --> 00:00:03,880 Speaker 1: Hi, and welcome back to Bounce Forward with me. 2 00:00:04,200 --> 00:00:07,560 Speaker 2: Tip Hole, I'd like to acknowledge the traditional custodians of 3 00:00:07,640 --> 00:00:08,680 Speaker 2: the land in which I'm. 4 00:00:08,520 --> 00:00:09,880 Speaker 1: Recording this podcast. 5 00:00:10,080 --> 00:00:12,920 Speaker 2: There were undry people of the Cooler Nation. I pay 6 00:00:12,960 --> 00:00:19,000 Speaker 2: my respect to elders, past and presents. Jess came to 7 00:00:19,040 --> 00:00:22,119 Speaker 2: me with a great question, what age is it okay 8 00:00:22,200 --> 00:00:25,960 Speaker 2: for kids to start training? Kids watching their parents get 9 00:00:26,000 --> 00:00:27,880 Speaker 2: fit or lift weights and want to join in? 10 00:00:28,160 --> 00:00:28,880 Speaker 1: Yeah, I get it. 11 00:00:29,280 --> 00:00:32,199 Speaker 2: Can kids do weights at any age or does it 12 00:00:32,240 --> 00:00:34,600 Speaker 2: cause damage to the growth or is this just a myth? 13 00:00:34,840 --> 00:00:36,760 Speaker 2: Is there an ideal age for kids to be able 14 00:00:36,760 --> 00:00:39,520 Speaker 2: to start working out? And what have you been doing 15 00:00:39,520 --> 00:00:42,640 Speaker 2: with your kids in terms of their training and sports journeys? 16 00:00:43,360 --> 00:00:45,240 Speaker 1: Ah, what a fantastic question. 17 00:00:46,040 --> 00:00:51,239 Speaker 2: Look, starting strength training can be beneficial at almost any age, 18 00:00:51,800 --> 00:00:56,520 Speaker 2: but the approach and the timing should be tailored to maturity, 19 00:00:56,760 --> 00:00:58,560 Speaker 2: fitness level, and overall health. 20 00:00:58,640 --> 00:01:00,320 Speaker 1: So let's have a little look. 21 00:01:00,360 --> 00:01:04,319 Speaker 2: I'm gonna break it down into age groups, so pre 22 00:01:04,480 --> 00:01:08,679 Speaker 2: puberty under twelve years of age. For younger children, focus 23 00:01:08,720 --> 00:01:13,040 Speaker 2: should be on developing motor skills through play and nonstructured 24 00:01:13,080 --> 00:01:17,720 Speaker 2: activities rather than the formal strength training. So light resistance, 25 00:01:17,840 --> 00:01:21,479 Speaker 2: body weight exercises. You can introduce these to teach proper 26 00:01:21,560 --> 00:01:26,200 Speaker 2: form and technique under supervision, so my kids under twelve, 27 00:01:26,319 --> 00:01:30,120 Speaker 2: we can talk about them here. Vada is two. She 28 00:01:30,280 --> 00:01:35,040 Speaker 2: does play nastics, which is gymnastics, but it's free play, 29 00:01:36,319 --> 00:01:39,640 Speaker 2: so she's walking on beams and jumping on into ballpits 30 00:01:39,680 --> 00:01:43,600 Speaker 2: and things like that, but it's all free play and movement. 31 00:01:44,240 --> 00:01:47,600 Speaker 2: She does a bit of dance in music and runs 32 00:01:47,600 --> 00:01:52,560 Speaker 2: around the taekwondo mats, but really it's about that play 33 00:01:53,160 --> 00:01:56,880 Speaker 2: and the motor skills, the gross motor skills, getting the coordination. 34 00:01:57,520 --> 00:02:01,480 Speaker 2: She does a lot of climbing in her classes, and 35 00:02:02,160 --> 00:02:05,720 Speaker 2: that should be really the focus, just coordination and gross 36 00:02:05,760 --> 00:02:11,160 Speaker 2: motor skills. Arnold's the same. He's six and he does taekwondo, 37 00:02:11,800 --> 00:02:15,440 Speaker 2: so that's and the focus of his little Ninja's taekwondo program, 38 00:02:15,440 --> 00:02:20,440 Speaker 2: and the curriculum at that age is very much about coordination, agility, 39 00:02:21,440 --> 00:02:26,080 Speaker 2: gross motor skills, a lot of body weight exercises. He'll 40 00:02:26,120 --> 00:02:29,480 Speaker 2: do the movement patterns of like squats and push ups 41 00:02:29,520 --> 00:02:32,400 Speaker 2: and things like that, but doesn't really know what he's doing. 42 00:02:32,600 --> 00:02:36,079 Speaker 2: And it's a lot of fitness as well, so he's 43 00:02:36,160 --> 00:02:39,120 Speaker 2: running around a lot, a little bit of technique with 44 00:02:39,280 --> 00:02:45,080 Speaker 2: boxing and kicking, but it's under supervision and definitely no weights. 45 00:02:45,160 --> 00:02:49,519 Speaker 2: He also does basketball, which is fantastic for his coordination skills, 46 00:02:50,360 --> 00:02:52,359 Speaker 2: and he loves. 47 00:02:52,040 --> 00:02:54,080 Speaker 1: Playing soccer with his dad in the backyard. 48 00:02:54,639 --> 00:02:57,600 Speaker 2: So then if we move on to adolescens twelve to 49 00:02:57,639 --> 00:03:00,760 Speaker 2: eighteen years old, this is the suitable age to begin 50 00:03:00,840 --> 00:03:06,519 Speaker 2: more structured strength training. So adolescents have usually developed better coordination, 51 00:03:07,000 --> 00:03:11,640 Speaker 2: they can handle more diverse exercise routines. The emphasis should 52 00:03:11,639 --> 00:03:15,800 Speaker 2: still be on proper technique and gradual progression rather than 53 00:03:15,880 --> 00:03:20,320 Speaker 2: heavy super heavy loads. So definitely starting with lighter weight, 54 00:03:20,440 --> 00:03:23,760 Speaker 2: so you know, you could start at three kilos and 55 00:03:23,800 --> 00:03:29,360 Speaker 2: definitely building that up depending on the type of exercise 56 00:03:29,639 --> 00:03:33,120 Speaker 2: that they're doing. It's a great time even from twelve 57 00:03:33,160 --> 00:03:35,600 Speaker 2: and up. If they're wanting to get into a sport, 58 00:03:35,680 --> 00:03:40,839 Speaker 2: you can do sports specific drills like tennis drills and 59 00:03:41,600 --> 00:03:45,600 Speaker 2: even in taekwondo, resistance band training and things like that 60 00:03:45,600 --> 00:03:49,920 Speaker 2: that enhance the technique and enhance the sport. But they're 61 00:03:49,960 --> 00:03:52,400 Speaker 2: just not doing that sport yet, or they're just not 62 00:03:52,880 --> 00:03:55,360 Speaker 2: lifting heavy loads, you know, so you can keep it 63 00:03:55,400 --> 00:03:58,800 Speaker 2: sports specific still to work on the hand eye coordination 64 00:03:58,960 --> 00:04:01,880 Speaker 2: and the gross motor skill and benefit that sport later 65 00:04:02,320 --> 00:04:04,000 Speaker 2: and they don't even know they're doing it, and keep 66 00:04:04,000 --> 00:04:11,480 Speaker 2: it really fun and playful and gain based. Young adults 67 00:04:12,040 --> 00:04:15,760 Speaker 2: optimal window, so eighteen to thirty five perfect. 68 00:04:15,400 --> 00:04:17,640 Speaker 1: Time to start that strength training. 69 00:04:18,160 --> 00:04:22,839 Speaker 2: You can do higher intensity workouts, you can recover relatively 70 00:04:22,920 --> 00:04:25,200 Speaker 2: quickly because you're young and you're very fit, you're in 71 00:04:25,240 --> 00:04:28,039 Speaker 2: your prime. You want to start that strength training during 72 00:04:28,080 --> 00:04:30,680 Speaker 2: this period and set a foundation for muscle mass and 73 00:04:30,720 --> 00:04:34,200 Speaker 2: strength that can be maintained for years to come. Then 74 00:04:34,320 --> 00:04:38,400 Speaker 2: obviously middle age thirty five to fifty, maintaining muscle mass 75 00:04:38,440 --> 00:04:40,840 Speaker 2: is the most important thing. So strength training is very 76 00:04:40,839 --> 00:04:44,360 Speaker 2: important at this stage because you start to lose a 77 00:04:44,400 --> 00:04:47,719 Speaker 2: little bit of your muscle mass and this type of 78 00:04:47,760 --> 00:04:52,120 Speaker 2: training will improve metabolism and maintain functional ability. So you 79 00:04:52,200 --> 00:04:55,480 Speaker 2: really want to get that training in. And then obviously 80 00:04:56,760 --> 00:04:59,920 Speaker 2: you start to decline over fifty years. That's a terr 81 00:05:00,120 --> 00:05:03,480 Speaker 2: way of putting it, but your muscle starts to the 82 00:05:03,600 --> 00:05:07,240 Speaker 2: muscle tissue starts to decline, and you really want to 83 00:05:07,360 --> 00:05:11,320 Speaker 2: enhance your balance, reduce risk of falls, you want to 84 00:05:11,320 --> 00:05:14,719 Speaker 2: improve your quality of life. So you know, weight training 85 00:05:14,800 --> 00:05:19,120 Speaker 2: becomes very very important. Fifty plus my parents they are 86 00:05:19,160 --> 00:05:21,200 Speaker 2: lifting weights, and it took a long time for me 87 00:05:21,279 --> 00:05:25,240 Speaker 2: to get them there because they're both fitness instructors taekwondo, 88 00:05:25,720 --> 00:05:30,440 Speaker 2: and they would do high intensity cardio and then they're 89 00:05:30,600 --> 00:05:32,720 Speaker 2: sixty seven and they can't really do that anymore. 90 00:05:32,720 --> 00:05:35,080 Speaker 1: I'm like, guys, you need to be lifting some weights. 91 00:05:35,080 --> 00:05:37,000 Speaker 2: So now they have a weights program and they're very 92 00:05:37,080 --> 00:05:40,360 Speaker 2: diligent with doing it. It's very cute, but getting them 93 00:05:40,440 --> 00:05:44,160 Speaker 2: to shift that mindset was hard, but it's the most 94 00:05:44,200 --> 00:05:48,280 Speaker 2: important thing. There's some safety precautions that you do need 95 00:05:48,320 --> 00:05:51,880 Speaker 2: to take with kids, though, if you're really really worried 96 00:05:51,880 --> 00:05:56,040 Speaker 2: about it, regardless of the age, consult a healthcare provider 97 00:05:56,640 --> 00:06:00,000 Speaker 2: or your doctor before starting any kind of exercise regime. 98 00:06:00,560 --> 00:06:03,360 Speaker 2: You can talk to a doctor or a personal trainer, 99 00:06:03,440 --> 00:06:06,000 Speaker 2: an expert, you know. 100 00:06:06,080 --> 00:06:07,880 Speaker 1: That's always a good piece of mind. 101 00:06:09,120 --> 00:06:11,840 Speaker 2: I started Arnold in the school holidays when we had 102 00:06:11,920 --> 00:06:14,280 Speaker 2: some time and we're just bumming around for three weeks, 103 00:06:14,960 --> 00:06:19,240 Speaker 2: I booked him in for two personal training sessions a 104 00:06:19,279 --> 00:06:22,359 Speaker 2: week with a personal trainer and. 105 00:06:22,760 --> 00:06:25,960 Speaker 1: He loved it. He did lots of. 106 00:06:26,080 --> 00:06:30,920 Speaker 2: Ball games and cone work and lots of agility body 107 00:06:30,920 --> 00:06:34,120 Speaker 2: weight exercises. It was just a little bit of a 108 00:06:34,160 --> 00:06:37,359 Speaker 2: booster for his basketball in taekwondo, and it was just 109 00:06:37,400 --> 00:06:40,640 Speaker 2: a couple of sessions, but he really loved that. So 110 00:06:41,520 --> 00:06:45,640 Speaker 2: keeping it really fun for kids is really important. Start 111 00:06:45,640 --> 00:06:49,000 Speaker 2: training with sports specific drills that focus on that agility, 112 00:06:49,240 --> 00:06:52,160 Speaker 2: the fitness, the balance, coordination, and you can build up 113 00:06:52,200 --> 00:06:56,799 Speaker 2: progressive overload when they turned twelve, and having some professional guidance, 114 00:06:56,920 --> 00:07:00,720 Speaker 2: working with a qualified trainer who can design a tailored 115 00:07:01,160 --> 00:07:04,840 Speaker 2: program suited to their age, fitness level, and any health 116 00:07:04,880 --> 00:07:10,320 Speaker 2: restrictions is really really important. Strength training definitely, it is 117 00:07:10,560 --> 00:07:12,040 Speaker 2: the gold standard. 118 00:07:11,560 --> 00:07:13,440 Speaker 1: Across all age groups. 119 00:07:14,000 --> 00:07:16,679 Speaker 2: I would like to get Arnold started in some strength 120 00:07:16,680 --> 00:07:19,720 Speaker 2: training when he turns twelve. I'm gonna keep it pretty 121 00:07:19,720 --> 00:07:24,200 Speaker 2: sports specific until then, working on his coordination and fun. 122 00:07:24,320 --> 00:07:26,320 Speaker 2: Like I don't want to be like we're going to training. 123 00:07:26,400 --> 00:07:28,200 Speaker 2: Oh no, mom, I don't want to go to training. 124 00:07:28,960 --> 00:07:31,120 Speaker 2: I want him to be pumped. Yes, we're going to 125 00:07:31,200 --> 00:07:33,800 Speaker 2: go play games like. It has to be game based, 126 00:07:33,800 --> 00:07:37,360 Speaker 2: it has to be fun. He's only six, so definitely 127 00:07:37,440 --> 00:07:40,440 Speaker 2: keeping it super fun and I'll do things like get 128 00:07:40,440 --> 00:07:43,080 Speaker 2: all my equipment, my personal training equipment and set up 129 00:07:43,320 --> 00:07:48,440 Speaker 2: great obstacles in the backyard and he loves doing obstacle courses. 130 00:07:48,480 --> 00:07:50,720 Speaker 2: And you can do that at home, like put a 131 00:07:50,720 --> 00:07:53,400 Speaker 2: couple of chairs out for them to climb or hop over, 132 00:07:53,480 --> 00:07:57,000 Speaker 2: some broomsticks, some cones, some you can use anything as 133 00:07:57,120 --> 00:08:00,960 Speaker 2: markers and create your own obstacle course outside. Kids love 134 00:08:01,040 --> 00:08:04,600 Speaker 2: that and it's great for their fitness and their coordination 135 00:08:04,720 --> 00:08:10,160 Speaker 2: and agility. So in conclusion, young adults might find it 136 00:08:10,200 --> 00:08:13,560 Speaker 2: easier to start and see rapid progress in strength training. 137 00:08:14,080 --> 00:08:16,840 Speaker 2: Effective programs can be designed for people at any age 138 00:08:16,960 --> 00:08:20,120 Speaker 2: to improve their health and fitness. And it's really important 139 00:08:20,160 --> 00:08:24,680 Speaker 2: to note that kids and adolescents, they will get results 140 00:08:24,720 --> 00:08:25,320 Speaker 2: so quickly. 141 00:08:25,560 --> 00:08:26,200 Speaker 1: It's amazing. 142 00:08:26,200 --> 00:08:30,080 Speaker 2: They're young, they're recovering fast, they're you know, they've got their. 143 00:08:30,000 --> 00:08:32,240 Speaker 1: Building lean muscle tissue much easier. 144 00:08:32,880 --> 00:08:34,880 Speaker 2: But the key is to get started at a level 145 00:08:34,880 --> 00:08:38,440 Speaker 2: that is safe and appropriate for that child. And you 146 00:08:38,520 --> 00:08:42,240 Speaker 2: know your child, and as a mom, every child is different. 147 00:08:42,800 --> 00:08:47,520 Speaker 2: I know my kids. Vader is very athletic. She is 148 00:08:48,160 --> 00:08:52,400 Speaker 2: like me, just so athletic. And I can't believe she 149 00:08:52,480 --> 00:08:56,160 Speaker 2: came at one She was bouncing, jumping with two feet 150 00:08:56,480 --> 00:08:58,920 Speaker 2: any Muma, No, it takes a while to get the 151 00:08:59,000 --> 00:09:02,360 Speaker 2: kids to learn how to jump both feet off the ground. 152 00:09:02,559 --> 00:09:05,320 Speaker 2: She was jumping on the trampoline both feet higher than Arnold. 153 00:09:05,400 --> 00:09:07,360 Speaker 2: It was a freak out to see someone so small 154 00:09:07,440 --> 00:09:10,959 Speaker 2: jumping so high. But Arnold isn't as athletic as Vader, 155 00:09:11,160 --> 00:09:13,200 Speaker 2: and I just know my kids and I don't push 156 00:09:13,280 --> 00:09:17,160 Speaker 2: Arnold too much. But with Vader, she needs that physicality 157 00:09:17,280 --> 00:09:21,240 Speaker 2: and that pushing and the classes and that structure, whereas 158 00:09:21,320 --> 00:09:24,719 Speaker 2: Arnold needs more play based stuff. So you know your 159 00:09:24,800 --> 00:09:29,600 Speaker 2: kids and really tap into that and get some professional guidance. 160 00:09:29,760 --> 00:09:32,800 Speaker 2: And general rule is you can start that weight training 161 00:09:33,080 --> 00:09:36,000 Speaker 2: from twelve up, but keep it body weight before then. 162 00:09:37,559 --> 00:09:40,320 Speaker 2: Thanks so much for listening to Bounce Forward. I love 163 00:09:40,400 --> 00:09:43,160 Speaker 2: having your company, So please d m me on Instagram 164 00:09:43,200 --> 00:09:46,360 Speaker 2: at tip Hall Underscore XO and let me know what 165 00:09:46,440 --> 00:09:48,880 Speaker 2: topics you'd love me to cover. Don't forget to rate 166 00:09:48,920 --> 00:09:51,280 Speaker 2: and review me on your podcast out Speak soon. 167 00:09:51,440 --> 00:09:52,120 Speaker 1: Happy Days,