Kids Exercise Programs - Strength Training
& Cardio Fitness
The physical and mental benefits of commencing an exercise
program at a young age is an important habit that should be present in every person.
Children play naturally, but modern technology and lifestyle has led to an imbalance
in these activities that used to be a natural part of development.
obesity is increasing, yet there is a huge amount of pressure on children to succeed
in sport, often without the proper base, which results in injury.
IS IT IMPORTANT FOR KIDS TO PARTICIPATE IN SUPERVISED PHYSICAL PROGRAM?
a life-long habit.
- Productive energy release.
motor abilities, balance, co-ordination,
- Improves fitness levels
and cardiorespiratory function.
- Manages risk factors such as childhood
obesity, heart disease and diabetes.
training improves children's fitness levels and prevents dehydration and excessive
- Interval training involves gradual elevation of heart rate
alternated with active recovery.
- Interval training on a regular basis
combined with healthy eating habits will prevent obesity and other lifestyle diseases.
of kids in USA are overweight. Body mass index (height-weight ratio) exceeds the
- 25% of kids spend more than 4 hours per day in front
- In USA, car seats dimensions are being modified to cater for
- Previously it was
assumed that body weight exercises are the preferred way of training children,
but while pushups may be relatively simple, very few children can perform a pull
up with proper form.
- Before developing strength, a child must have
a stable base to build on.
- Research has shown that a progressive resistance
program with adequate supervision is beneficial to children.
does not mean that children should be using the resistance equipment in the gym
as it is designed for adult bodies and the dimensions of the equipment may not
suit the growing child.
- Children also get bored with repetitive activity
and need to be mentally stimulated.
- Supervision by a fitness professional
is important in monitoring technique, movement speed, breathing patterns, rest
- Supervised strength training programs (not necessarily
dumbbells) will ensure that children have proper technique as they progress into
- Studies found that prepubescent kids respond better to
increased reps and decreased weight.
- A joint must be exercised through
full range of motion.
- Proper execution is more important than number
of repetitions due to the fatigue rate of children.
- Slow movements
(six second repetitions) were found to be most effective.
must be appropriate to age and development
CLOSING WITH SCARY
FACT - our children will not grow up to be same size as parents, they will
be LARGER. This can be prevented by educating them from a young age on
the benefits of exercise and a balanced lifestyle.