Chatfield Junior Wrestling

Fitness

This section contains information on diet and exercise that will be beneficial to wrestlers, or anyone wishing to improve their level of physical fitness and overall health.

There are a significant number of studies and volumes of information on diet and exercise.  We will only list a few basics here, but strongly encourage you to seek more information.  Of course, you should seek the advice of a physician before starting any diet or exercise program.  A good place to start is the Kid's Health website (click the link)

Diet

The word diet conjures visions of extremes, but simply refers to what you eat.  Our recommendations are: 

1.  DO NOT EVER "cut" weight simply to compete at a lower weight class.  A growing child should typically not ever need to consider losing weight.  If your Doctor has indicated that there is an obesity problem, then they will likely recommend a program of weight reduction.

2.  Eat a balanced diet (see above website).  Frequently, the greatest food struggle between parents and children is getting children to eat adequate amounts of fruits and vegetables.  If you want to be a champion, LISTEN TO YOUR PARENTS!!!

3.  Keep fast food, junk food and high-sugar candy to a minimum.  The taste and convenience of these foods, and the media push for these items make them difficult to avoid.  Just keep in mind that these types of food are not the best "fuel" for your body.

4.  Drink "plenty" of  water (click here for more info).  Avoid (minimize) caffeine and highly sugared drinks such as cola.  Drink at least two 8 oz glasses of water 1-3 hours before practice or competition.  The water you drink during practice will mostly not be available for your body until practice is over.  GET PLENTY OF FLUID INTO YOUR BODY BEFORE EXERCISING!

Exercise

A lifetime habit of regular exercise is one of the things we hope the wrestlers in our program develop.

Our regular practice routine of stretching and warm-up is listed on the techniques page.  We recommend daily stretching and warm-up at home, using the same exercises.  We also recommend aerobic exercise for 10-20 minutes at least 3 times per week.  This can be running, swimming, bicycling, or similar activity.  A great exercise for aerobics and for developing coordination is jumping rope.  We highly recommend jumping rope on a regular basis.