Its very important that pre-teens or teenagers engage in exercise, but numerous studies have shown that excessive weightlifting can actually slow growth. The amount of exercise necessary for this type of phenomenon is intense. One prime example of this is ladies Olympic gymnastics. Because these young women have been training for 4 or more hours per day during their prime, formative years - their body has reacted in such a way that their height is stunted.
Other sources show that its not appropriate for young boys to start lifting heavy weights at extremely intense interval, primarily before puberty is reached.
Therefore, a wise decision would be to limit the exercises to mainly bodyweight activities, as this is significantly less stressful on developing bones and joints - yet provides a great workout and strengthens muscles at an appropriate pace.
So while it may not be appropriate to start your 7 year old on bench press, or squatting 3 times his bodyweight, you can be reasonably assured (with your doctors permission) that bodyweight exercises are appropriate for kids fitness.
Pushups
Pushups are some of the best bodyweight exercises for anyone, not just kids. They are a full body exercise (because the back and abs need to be tensed for the movement to be properly executed) but the exercise focuses primarily on the chest and triceps. A pushup is performed face down, with hands shoulder width apart. Push yourself up almost to extension and then you lower yourself back down, and repeat the process.
Jump Squat
A squat is when you are standing straight, legs shoulder width apart, and you bend your legs and come down to a crouching position. From here, you use your leg muscles to propel you back up, and jump at the very top. Basically, you are jumping from a squatting position.
Burpees
Although they might have a weird name, burpees are some of the best excises for kids fitness classes. Even moderately in shape people might have difficult performing 10 burpees in a row, but they are surprisingly low contact, safe and full body exercise. A burpee is simply a pushup combined with a jumping Squat.
Crunches
Crunches are almost the same motion of sit-ups, except it focuses more on the abs and is safer on the back. Instead of lifting your back completely off the floor, simply life your shoulder blades off of the ground, and tense your abdominal muscles before releasing. This is a very safe and natural athletic move that will allow anyone of any age or ability to strengthen their core.
Try out these moves for yourself, and see how it works, or get your kid to try it with you and you can both improve your fitness together. These moves are suitable for all ages and abilities (with the permission of your doctor) and are relatively safe when compared to weight routines, running, or other high impact training environments.
If you live in Rhode Island, check out Black Diamond MMA kids martial arts classes, which are Kids Martial arts classes a more rounded experience for your child than Rhode Island kids karate classes and will provide a great experience for your child.
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