Me and my kid Bojong went running this morning.
We went for a 5 kilometer run that stretch to the beach in our town. It was a good feeling running with my child because we have not done this for a long time. The last time we went together in running when we participated in the Zombie Invasion Run in Candon City where he won over me in the 3K run.
That is true, he run faster than me. Maybe I’m old enough, or maybe he is just to hyper and active because he is young—well, he is just 11 years old and I’m 42 years old.
But this is the reason why I wanted to bring him in my practice running. I want to train him to be a runner, to be an athlete. When I was young, I was so active in different sports like martial arts, running, biking and basketball. I saw him like that—an active child who can do speed, alertness agility. I need to train him with his endurance, proper breathing and some methodical abilities which he needs to learn while he is young.
I woke him up early in his bed and I don’t have hard time waking him. He immediately rise and when I told him we will run he went to fix his running short and shirt. It was more or less 1 hour running we did and of course with a lot of resting session.
He was tired, that is what he told me when I asked him. But its good, its worth. He never complained about his tiredness. He wants it and that is a good for him to continue his athleticism. I uplifted his mind and told him my plan for him to be a good player or athlete. His future lies in his training.
I told him we will train again tomorrow and he agreed immediately.
Oh, his youngest sibling Lian, 5 years, also wanted to come with us.
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Yes, children are most important part of a family and children heath rest of exercise and the best exercise is to be athlete. It makes makes all human organs active and makes fresh human mind and soul in the broader sense.
All kids need to eat balanced meals and have a healthy diet. But should that balance change for kids who play on a sports team or work out?
Kids need to eat the right amount and mix of foods to support that higher level of activity, but that mix might not be too different from a normal healthy diet. Eating for sports should be an extension of healthy eating for life.
Kids who eat healthy, well-balanced meals and snacks will get the nutrients needed to perform well in sports. Kids and teens who are involved in all-day competitions or strenuous endurance sports (like rowing, cross-country running, or competitive swimming) that can involve 1½ to 2 hours or more of activity at a time, in particular, may need to consume more food to keep up with increased energy demands.
Most athletes will naturally eat the right amount of food their bodies need. But if you're concerned that your child is getting too much or too little food, check in with your doctor.
Besides getting the right amount of calories, it takes a variety of nutrients to keep young athletes performing at their best:
Vitamins and minerals: Kids need a variety of vitamins and minerals. Calcium and iron are two important minerals for athletes:
Calcium helps build strong bones to resist breaking and stress fractures. Calcium-rich foods include low-fat dairy products like milk, yogurt, and cheese, as well as leafy green vegetables such as broccoli.
Iron helps carry oxygen to all the different body parts that need it. Iron-rich foods include lean meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and fortified whole grains.
Protein: Protein helps build and repair muscles, and most kids get plenty of it through a balanced diet. Protein-rich foods include fish, lean meat and poultry, dairy products, beans, nuts, and soy products. Too much protein can lead to dehydration and calcium loss.
Carbohydrates: Carbs provide energy for the body.
Some diet plans have urged weight-conscious adults to steer clear of carbs, but for a young athlete they're an important source of fuel. There's no need for "carb loading" (eating a lot of carbs in advance of a big game), but without carbs in their diet, kids will be running on empty. When you're choosing carbs, look for whole-grain foods like whole-wheat pasta, brown rice, whole-grain bread and cereal, and plenty of fruits and vegetables.