We will try to consider most of the questions that worry parents who have schoolchildren involved in sports and physical activities. Looking ahead it is worth saying that there are special applications that help students learn a particular subject. Read more about these apps at freeappsforme.
So, what role do sleep and nutrition play in the daily routine of a child? How to distribute everything harmoniously? How not lose authority at school in pursuit of athletic achievements? How to apply psychological methods for the correct organization of a school athlete’s day?
What, how, why?
All parents know that the daily routine is necessary for children of all ages. It allows you to evenly distribute all activities, leaving time for sleep, rest (in addition to sleep), and a balanced meal. This is important for the harmonious and comprehensive development of the body. A proper daily routine exists to organize important things in the child’s mind, such as the organization of activities, time for sleep, and food intake.
For the child athlete daily routine plays a special and important role. The older he gets, the more serious his successes, the higher the level of the athlete, the more often he needs to train.
At this point in life, it’s very important to fit daily training into the daily routine. A young athlete should always have time to go to school, do his homework, and have time to rest and take walks in the fresh air. After all, first of all, he is a child, and taking away his childhood is not necessary.
The benefits of healthy sleep
One of the most important parts of the normal functioning of the body is sleep. It is in sleep that the body recovers and rests after a busy day of work. If he is not given a full opportunity to rest, then serious problems can begin.
Thus, it is known that a child needs to sleep at least eight hours a day. However, this parameter may vary considerably. For example, some children need to sleep 9 or 10 hours for full recovery, all of this is strictly individual and is found out only by observation, by experience.
It is with the participation of parents and the child make a competent daily routine and calculate the number of hours allocated for sleep. There should be enough sleep for the body to rest properly, and the child had time to do all the things planned for the day.
It is worth taking into account an important factor: the time that the child spends on morning gatherings. This includes toileting, washing, choosing clothing, getting up, and breakfast. Pay attention to the amount of time it takes for a child to fall asleep and wake up.
Proper Athlete Nutrition
The second incredibly important component of a proper daily regimen is precisely the eating regimen. For a young athlete, it should be made taking into account the energy expenditure during the day, as well as the personal characteristics of the child.
In addition to the three main meals, light snacks should also be present in the diet. Every day the child needs to eat a certain amount of vegetables and fruits, as well as protein, which is contained in meat, eggs, and so on.
Of course, it is necessary to provide not only home meals but also snacks at school and after training. Discuss with your child the possibility of visiting canteens or cafes, what he can eat there, and for what amount. It is important to clarify this point so that the child knows for sure that he can have a snack so as not to disrupt the diet. Try to explain to the child that a snack is not the consumption of attractive, but harmful junk food.
You and the coach must work together to convey to him a simple truth: proper nutrition is the key to a healthy body and efficiency in training. After all, if the body fully recovers from exercise, then on the new sessions the child comes with a huge supply of fresh energy and with a willingness to show the best results.
Of course, the question immediately arises whether it is possible to eat fast food and sweets in large quantities. The answer is NO, it is impossible in large quantities, but as a reward for any achievements in sports or studies, it is very possible. Give your child the opportunity to relax and eat something not quite healthy, but delicious. However, be sure to explain that such food does more harm than good and, of course, cannot act as a permanent one.
There is a technique called “trekking for sweets from your paycheck.” It involves visiting a store or fast food establishment once a month when parents receive a paycheck. As a plus, it teaches the child to appreciate the money and approximately explain how hard they get.
How to combine training with studying?
Studying and sports are two quite compatible activities. Often one even complements the other. However, it is not recommended to “punish” the child for a poor performance by canceling training. So you’ll only cause in him a disappointment in life and unwillingness to do anything in principle. Remember that it is possible to study badly and skip classes without doing anything, so do not write everything off at once to sports.
Tips for parents
- The daily routine primarily teaches the child independence. It is not only important for you to make it correctly and in a balanced way, but also to give him the opportunity to do without your help, make his own adjustments as the day goes on
- Talk to your child as often as possible. About his idols in sports, hobbies, and life in principle. Don’t turn on the “I’m older and I know better” mode. Provide convincing evidence if you want to make any changes to your sleep regime. And always ask if this pace of life is suitable for him. And… don’t be afraid to admit your own mistakes.
- Become a living example for your child. If he has a balanced meal in his daily routine, then you should do it too. Sleep is as important for you as it is for the baby. Show him that you do everything together (but not equally) and he is not alone on this difficult path. Argue! Do not “push with authority”, although the roles in the family, a certain subordination, of course, should be clearly defined.