What can my daughter and I do to start?

WarmDontBurn

I was thin my whole life so I never cared about diet or exercise -- it came natural. I grew up and grew out and now I am learning how fix it.

I joined MFP in 2010 a year after having my last child and was successful in losing 30lbs -- I stopped calorie counting and life hit! I suddenly lost my dad in 2012, my grandmother in 2013 and depression hit hard. I wallowed awhile and was on medication -- little did I know the meds were messing with my metabolism so while I was walking up to 6 miles a day and watching everything I ate the weigh was slow, too slow to come off.

Anywho I have been counting calories again now for almost a year -- some rough spots but more good weeks then bad! I have lost 22lbs in almost a year and the last little while has been with little to no exercise.

I have 2 beautiful girls and I want them to learn what I didn't -- how to exercise and enjoy being healthy. I want to start C25K with my oldest (she is turning 11) I don't want to make her exercise but I think learning to run together will help us both a lot. Teach her how to be healthier, give me a buddy and motivation and maybe together we can enjoy running

The other thing I would like to look into is lifting -- I have read that lifting is a great way not to tone but just for your muscles in general. So I am looking for more info where to start, what I need. I am not looking for huge muscles, definition etc-- just something beneficial for my body.

I need to lose about 10 more lbs to be at my first goal weight but at this point I just want to feel better. I will admit I don't make the best food choice and limit my intake more because I don't do much -- if I can get the exercise up I can get the food up!!

So what is your best advice to a 37 year old mom and her 11 year old daughter to get healthy and learn to run and lift

MeanderingMammal

WarmDontBurn wrote: »

I want to start C25K with my oldest (she is turning 11) I don't want to make her exercise but I think learning to run together will help us both a lot. Teach her how to be healthier, give me a buddy and motivation and maybe together we can enjoy running

If you're comfortable walking briskly for 30 minutes then C25K is a good way to go, although not your only option. With that it's just a question of go out and do it, in the running stages keep your pace conversational.

Lots of people will advocate going out and getting running shoes fitted now, personally I'd veer towards giving it four weeks before you do that. Having the right shoe makes a big difference to your running comfort, but equally you'll use the first four weeks just getting comfortable with running and making progress. Beyond four weeks the run portions start to get long enough to justify the shoes.

There is a C25K group on here that's pretty supportive and has lots of advice: http://community.myfitnesspal.com/en/group/30-couch-to-5k-running-program-c25k

As far as resistance training is concerned, I use bodyweight training, as my focus is running and cycling performance. There are options around but that's a fairly simple way to get into it. Plans to look at include Convict conditioning, You Are Your Own Gym, Body By You. Equally nerdfitness.com is good.

ScubaAmyMN

This doesn't address learning to run or lift, but what about getting a Wii if you don't already have one? There are so many games that could get you and your daughters moving and PLAYING at home together.

gothchiq

Daughter's too young for lifting, so try fun things like hooping, bicycling, walking in scenic areas, Wii fit, and so forth.

VeryKatie

MomOfOneGirl1995 wrote: »

gothchiq wrote: »

Daughter's too young for lifting, so try fun things like hooping, bicycling, walking in scenic areas, Wii fit, and so forth.

why is she too young for lifting? If she has the proper teacher, I would think she'd be just fine.

Probably because her growth plates haven't fully developed...

WarmDontBurn

ScubaAmyMN wrote: »

This doesn't address learning to run or lift, but what about getting a Wii if you don't already have one? There are so many games that could get you and your daughters moving and PLAYING at home together.

We have the Wii and LOVE it -- Just Dance is our fav!

gothchiq wrote: »

Daughter's too young for lifting, so try fun things like hooping, bicycling, walking in scenic areas, Wii fit, and so forth.

Ya that is why I kinda separated the comments -- the learning to run/jog for us and the lifting is for me

Let me just say my daughter DOES NOT need to lose weight at all she is perfect in every way however I think because I didn't learn to exercise or care that is why I don't now. I want both my kids to learn a healthier way. More then just "playing" on the wii if that makes sense.
Like laying the foundation -- She likes to walk with me in the warmer months but I can see she is becoming more like me in the area of rather plop on the couch so if I can instill some healthier exercise routines maybe she will love running and have a better start then I did -- if she doesn't then no harm done but at least we will have tried.

VeryKatie

I actually just looked it up. I was wrong - kids can start lifting around 7 or 8 but usually only light free weights with high reps. A doctor should also give the OK before starting.

RoxieDawn

I think first of all, you have to enjoy what ever it is a person is doing for activity. It has to be fun first and foremost especially for a young person. To me 11 years old is a bit young to but that kind of structure on exercising unless it is something they want to do. I knew after doing some long fast walks or runs with them, they hated it.

I ran is high school and college and not matter what I do, I have engage in things they enjoy. We love to do WII Fit together. I think anything with music is something they enjoy doing with me. I still make it fun.

They cringe when I go for a run!

WarmDontBurn

Thanks all -- I would never push her but want to make it something fun we can learn together - if she is out, she is out at least we tried - Hey who is to say I will enjoy it! She might like it better then me...lol.

Anyway I didn't mean this to be all about my daughter, more just something we can/do learn together - no pressure.

I want to learn and do my best, but wanted to know more of a where to start. I will check out the c25k group -- and I downloaded the app

Sam_I_Am77

VeryKatie wrote: »

MomOfOneGirl1995 wrote: »

gothchiq wrote: »

Daughter's too young for lifting, so try fun things like hooping, bicycling, walking in scenic areas, Wii fit, and so forth.

why is she too young for lifting? If she has the proper teacher, I would think she'd be just fine.

Probably because her growth plates haven't fully developed...

None of that crap is true your research is far outdated. It is true that children and younger adolescents shouldn't be pushed maximally with their resistance training, but an 11 year old is definitely not too young to train. There is a lot of research out there and here is just one that I happen to have handy and is also used by the National Academy of Sports Medicine. Here's just an excerpt...

: Many position stands and review papers have refuted the myths associated with resistance training (RT) in children
and adolescents. With proper training methods, RT for children and adolescents can be relatively safe and improve
overall health. The objective of this position paper and review is to highlight research and provide recommendations in aspects
of RT that have not been extensively reported in the pediatric literature. In addition to the well-documented increases
in muscular strength and endurance, RT has been used to improve function in pediatric patients with cystic fibrosis and
cerebral palsy, as well as pediatric burn victims. Increases in children’s muscular strength have been attributed primarily
to neurological adaptations due to the disproportionately higher increase in muscle strength than in muscle size. Although
most studies using anthropometric measures have not shown significant muscle hypertrophy in children, more sensitive
measures such as magnetic resonance imaging and ultrasound have suggested hypertrophy may occur. There is no minimum
age for RT for children. However, the training and instruction must be appropriate for children and adolescents, involving
a proper warm-up, cool-down, and appropriate choice of exercises. It is recommended that low- to moderateintensity
resistance exercise should be done 2–3 times/week on non-consecutive days, with 1–2 sets initially, progressing
to 4 sets of 8–15 repetitions for 8–12 exercises. These exercises can include more advanced movements such as Olympicstyle
lifting, plyometrics, and balance training, which can enhance strength, power, co-ordination, and balance. However,
specific guidelines for these more advanced techniques need to be established for youth. In conclusion, an RT program
that is within a child’s or adolescent’s capacity and involves gradual progression under qualified instruction and supervision
with appropriately sized equipment can involve more advanced or intense RT exercises, which can lead to functional
(i.e., muscular strength, endurance, power, balance, and co-ordination) and health benefits.

Risks and concerns
A traditional concern associated with youth RT involves
the potential for injury to the epiphyseal plate or growth
cartilage. Although this type of injury is possible if proper
training guidelines are not followed (Gumbs et al. 1982;
Jenkins and Mintowt-Czyz 1986), an epiphyseal plate fracture
has not been reported in any prospective youth RT
study that was competently supervised and appropriately
progressed. If children and adolescents are taught how to resistance
train properly, it seems that the risk of injury to the
growth cartilage is minimal. Moreover, data suggest that
regular participation in a well-designed RT program doesnot negatively impact growth or maturation of youth (Falk and Eliakim 2003; Malina 2006). Traditional fears associated
with youth RT have been replaced with more recent
findings that indicate that regular participation in weightbearing
physical activities is essential for normal bone
growth and development (Bass 2000; Vicente-Rodriguez
2006).
It seems the greatest concern for children and adolescents
who resistance train is the risk of an overuse soft-tissue injury,
particularly to the lower back (Brady et al. 1982;
Brown and Kimball 1983; Risser et al. 1990). These observations
are consistent with other data, which suggest lower
back pain is the number one musculoskeletal problem in
North American adults (Coyte and Ashe 1998). Since weak
musculature, improper lifting techniques, or improperly designed
RT programs may explain, at least in part, these observations,
professionals need to be aware of the inherent
risks associated with RT and should attempt to decrease this
risk with proper instruction and program design. As such,
professionals should include progressive strengthening exercises
for the hips, abdomen, and lower back in youth RT
programs as part of a preventative health measure.



David G. Behm, Avery D. Faigenbaum, Baraket Falk, and Panagiota Klentrou. (2008). Canadian Society for Exercise Physiology position paper: resistance training in children and adolescents. Appl. Physiol. Nutr. Metab. Vol. 33

*I know that is poor use of APA format,

BJPCraig

Take a look @ this:
http://www.fitnessblender.com/videos/fitness-blender-kids-workout-25-minute-fun-workout-for-kids-at-home

FitnessBlender also has plenty of great workouts (including weight workouts) that you might want to check out; they could easily be used by an 11 year old if you used lighter weights.

debubbie

You could also see if she would enjoy doing some Yoga or Zumba type of classes at a local gym with you.

Sam_I_Am77

debubbie wrote: »

You could also see if she would enjoy doing some Yoga or Zumba type of classes at a local gym with you.

Yoga would be good but the other should be some kind of resistance-training, especially if she is involved in sports. Females especially are of greater risk of non-contact ACL injuries for instance, this is not limited to adults and is just as common in adolescents and is actually growing. Resistance-training can help reduce problems like that.