Fat-Proof Exercises for Your Family

For practical reasons, I have divided the exercise programs into logical age groupings:

Because each age group has specific goals and needs, each program is designed to meet the challenges of that era. Whenever you group such knowingly diverse individuals into categories, certain assumptions are made. Even so, experienced coaches know that the needs of the individual are similar enough that the workout regimens have validity. You will develop your own goals; therefore, every program needs to be molded to your needs while still incorporating the family dynamics. These suggested workouts serve as a template upon which an individualized program can be constructed. However, many people are satisfied to follow them specifically, with excellent results. Remember, you must include family members in your exercise regimen. Modeling is the best teacher.

Refer back to the table on page 157* that outlines minimum activity levels for children. A quick summary shows that kids should get sixty minutes of planned physical activity AND sixty minutes of unstructured physical activity (free play) daily. Understand these are minimum requirements. Also keep in mind that many youngsters are not getting any recess or physical education at school. If your kids are, ask what they are doing and how long they spend in the activities. As I mentioned before, if physical education has gone by the wayside in your school district, fight for its reinstatement.

Kids at this age don't need a formal exercise plan. They get plenty of exercise if they are allowed to play. That involves two things on your part: providing the opportunity and the incentive. Make sure they have a safe environment to run around and play, whether that is the backyard or the local park, and make sure they have access to it. This may involve some sacrifice and time on your part, but you can do it out of love and the knowledge that you are creating a legacy of health.

Next, you must create the incentive to play because there are so many distractions in today's world. Turn off the TV, computer, video games, and iPods and turn on the hula hoops, ice skates, Rollerblades, and basketballs. It is the parent's responsibility to push, prod, and poke the child to be active, as this may not be their natural tendency. The secret weapon is your participation, especially if there are no peers around to play with. Get out with them and have some fun yourself. There is nothing like kicking a ball to work off a little frustration!

Many lifelong habits are established in this important time in a person's life. Studies indicate that men and women who are fit and active at these ages tend to continue to exercise throughout their life. Exercise becomes a habit that is hard to break! If you are long past this era, don't fret--it is never too late to start.

Teens are physically able to do many of the structured activities that adults master, so this is a great opportunity to work together, especially if your teen shows an interest in a particular sport. One of my daughters has become interested in basketball, and some of our most meaningful times together are on our driveway as she takes it to her old dad. There was a great scene in the remake of the movie Father of the Bride where Steve Martin's character is struggling with how to deal with his older daughter getting married. She is outside one evening shooting baskets alone, and he joins her for a game of one-on-one. It stirs fond memories of times past and allows them to feel the strength of the bond they have developed, and this then provides the opening to see eye-to-eye. This reconciliation was all possible because of the time spent in earlier years creating treasured memories shooting hoops.

Men and women of this age are generally more focused on body image rather than long-term health consequences. Therefore, these routines are geared more toward fat-burning and strength training. Even though the primary focus is on external appearance, internally the body is reaping the benefits and laying the foundation for long-term health.

An additional benefit for women from regular exercise in this age group is a major reduction of PMS (premenstrual syndrome) symptoms. Actually, this is an indirect benefit for men also! PMS is a real, medically recognized problem that is intimately linked to a woman's cycle. It is characterized by either physical or emotional symptoms (or often both) that revolve around the luteal phase, or second half, of the cycle. Medical science is rapidly answering questions surrounding the cause and treatment of PMS, but all researchers agree that exercise is a cornerstone of therapy. Regular exercise releases various hormones, such as the endorphins, that have a profound effect on the brain, primarily in the areas that control moods and emotions. Exercise is also known to help alleviate mild depression, largely through the same mechanism. The early years of the reproductive cycle are often when the first signs of menstrual-related emotional and physical changes first appear. Pursuing a consistent fitness lifestyle can reduce these changes.

If you are unsure of the terminology on some of the following exercises, consult one of the books in the Additional Resources section, or better yet, work with a friend or family member who can teach you the proper form and intensity. Check the appendix for some simple instructions on weight-lifting exercises.