Physical Training for Kids

My Little Dancer has been asking non-stop to start working out like her Mommy.

So I did some research regarding what the best workouts for kids are and when the appropriate time to start weight training for children is. Unfortunately, I could not get a straight answer other than "when you feel your child is ready" or the recommended age according to bodybuilding.com was between 10 and 12 years old. 

(I have however started working with my daughter at home doing some light free weight exercises with 2 lbs and 5 lbs weights). 

I did find the following exercises that are great for children who are younger than 10 years old. 

www.bodybuilding.com

Exercises that combine both Aerobic and Anaerobic features are best for children (cardio & strength exercises combined)

The following is a list of the best exercises for kids:

• Jumping Jacks (legs & arms)
• Slalom Jumps (legs)
• Ski Jumps (legs & arms)
• Squat Thrust w/Push (legs, arms, chest & back) 
• Alternate Toe Touch (legs, arms, & shoulders)
• Trunk Rotations 
• Shuttle Runs w/ ball (total body)
• Stair Climbers (legs, ankles, & feet)

1. ALWAYS have the child do 5-10 minutes of warm-up activities such as walking, stretching, or jumping jacks. 

2. Increase or decrease the number of repetitions according to needs and physical ability of each individual child.

3. Remember to focus on CORRECT FORM over speed to prevent injury. 

Health Benefits from Starting to Exercise at a Young Age

• Improves balance and coordination 
• Helps the development of physiological systems
• Physical Activity helps prevent injury
• State guidelines typically recommend 30 minutes of physical activity for all children each day

Motivating Children to Engage in Physical Conditioning 

• HAVE FUN!!!
• Go walking, biking, swimming, running and participate in team sports-KEEP PHYSICAL ACTIVITY INTERESTING!!!!
• Support the child's efforts to succeed
• Make it a challenge, competition or a game when focusing on improvement. 
• Reward improved efforts
• Help children help themselves (make the "A" team, start the next game. hit a home run, move up to the next level, etc)
• In a positive manner explain how daily physical activity will show their perception of competence to others (physical ability, appearance, etc)

~Most Importantly-Focus on bonding with your child or team and promoting a healthy life style of exercise, eating right, goal achievement, discipline and an overall healthy lifestyle starting at a young age~