Many parents are worried that their children will have too much fun with their smartphone or game console and won't be out in the fresh air enough. Of course, the movement inevitably gets neglected. Physical education lessons at school cannot adequately counteract this, so sporting activities should also be integrated into leisure time.
But which sport is suitable for which age and when can you start promoting your children's endurance with targeted training? We will address this question in the following article!
The fear of overload – a justified concern?
Parents often fear that their children will put too much strain on themselves during endurance training. However, this is usually not the case. Children are very resilient, even when their bodies are still developing.
Children and young people feel very clearly what they can do and what they cannot do. As a parent, it is necessary for you to closely observe your child and his behavior. Of course, you shouldn't force your little one to do sports or force certain types of training. However, it is very unlikely that your child will overexert themselves during playful sporting activities.
When exercising, there must always be enough water available and some children also need to be reminded to drink enough when exercising. However, it is extremely rare for children to strain their circulation without their parents pushing them to achieve things they are simply not capable of.
The child usually pauses automatically when it becomes too much for him. Of course, it doesn't hurt as a parent to keep a watchful eye on your child's state of exhaustion. This can prevent circulatory problems from occurring or the child simply expecting too much from themselves - perhaps because they want to prove something to their parents.
Aerobic and anaerobic endurance training
Children and young people between the ages of 10 and 20 have a particularly high oxygen intake during aerobic exercise. In the so-called aerobic range, you use less oxygen during training than you could take in through breathing air. So you don't take on a so-called oxygen debt and you can keep the load at the same level for a long time.
Anaerobic training comes with an oxygen debt. This training is more intense and so strenuous that the body has to take a break at some point. You probably know that after a hard session you need to take a breather - that's a hallmark of anaerobic training.
Especially during anaerobic training, lactate forms as a waste product, which causes the typical muscle burning. However, children are significantly less able to produce lactate or to continue training after the first lactate production.
In children, a smaller amount of lactate is enough to cause muscle burning. This means: Your child will complain about burning muscles much more quickly. According to the current state of science, the tolerance range for lactate in children is 6-10 mmol/l blood. Adults should not exceed the lactate level of 24 mmol/l blood.
Is endurance training unsuitable for children?
In principle, endurance training is very good for children and young people. However, your children should start slowly if they have not previously moved frequently. The training sessions can be increased and thus contribute to an optimal metabolism.
The detoxification takes place continuously and so the mind is more open to complex school tasks. However, if your child is too motivated, you should definitely slow him down. Although endurance training is not dangerous for children, overzealous athletes often struggle with muscle problems. Sports in children maximizes performance Sports in children is extremely important in this digital age. Children who don't exercise get sick more quickly as they get older, don't have a strong immune system and often feel tired. Sport also contributes to a healthy body image. It makes you more confident and confident. It also contributes to social behavior and even has long-term benefits.
Anyone who does a lot of sport as a child creates a foundation for their body, so to speak. This foundation will also support the body in adulthood. If your child suffers from ADHD or generally has a high urge to move, you can normalize their energetic level through sport. It is advisable to find the right variant of endurance training and not to overwhelm the child.
In this way, excessively high energies can be released and the body calms down. This calming effect is also reflected in the child's mental state. If the child moves in a targeted manner (e.g. during sports), he or she can also tackle other tasks with more concentration. Tips for endurance training for children and young people: Avoid monotonous sports. Be sure to take several breaks. Offer enough fluids. Exercise, especially outdoors. The focus should be on sports games. Don't build up pressure to compete or perform. Obtain the necessary equipment for children and young people
