The Need for Weight Training in Schools

Just ran across this article in Reuters about School Fitness Programs not doing enough to curb the obesity epidemic. The article talks about the need for strength training in schools, because most fitness programs are based off low-intensity cardio. While any type of exercise is better than no exercise, school programs really should have a strength training component.

Strength training helps you build muscle, lose fat and speeds up your metabolism. For each extra pound of muscle your body burns 60 or more calories. Whereas low-intensity cardiovascular activity will burn calories while you perform the activity strength training builds the muscle that will burn calories long after you are done working out.

If you don't believe me, think of the difference in body composition of a sprinter vs. a marathoner. The sprinter is usually bulging with muscle even though his event last for less than 20-30 seconds while the marathoner is not very muscular.

This juxtaposition shows the difference in low vs high intensity activity and cardio vs. strength training. Sprinting which can be thought of as a form of strength training since you are using your muscles at a high intensity helps you build muscle while running for a long distance at a low intensity only strengthens your heart. While both are important, school fitness programs and PE classes focus to often on the latter- low intensity cardio vascular activity. If we are trying to change body composition and accelerate fat and weight loss we must start implementing strength training in schools.

Strength training does not need to be in the form of conventional weightlifting, but can rather come from body weight exercises. These body weight exercises such as squats, push ups, lunges, and pullups are very important in building coordination and strength. They can be done by kids of any age and unlike weight lifting, they will not put undue pressure on the joints of growing children.

ABCs for Fitness founded by Dr. David Katz of Yale University outlines a simple way to involve strength training in the classroom throughout the school day. Using short activity bursts of 5-6 minutes, ABCs for Fitness teaches kids functional movements that you do every day- squat, lunge, etc while helping kids be active, burn off restlessness and have fun while doing it. Not only does it help kid get through the school day but it helps teachers use up idle time throughout the school day and quell behaviorial issues that may come from boredom or restlessness. Try ABCs for Fitness in your class!