Family
Fitness
One of the biggest
factors in weight loss and achieving optimal health is consistency. For this
reason we have to consider the ‘big picture’ and commit to making long term
lifestyle changes. Getting the whole family involved in a weekly workout will
contribute greatly to your overall success and encourage your little ones to
follow your healthy example. Busy is the
operative word for many modern families. Between school, work and extracurricular
demands, every day has family members scattered, doing their own things. Too
often, home becomes the place for decompressing in front of a screen -- many
times, in separate rooms and for hours on end.
Declining opportunities for family interaction
and increasing sedentary time at home represent a significant threat to our
children's health and wellness. The U.S. Substance Abuse and Mental Health
Services Administration points to a connection between the quality of family bonding and future
mental health. And the Centers for
Disease Control and Prevention reports that obesity rates having tripled for children and
quadrupled for adolescents during
the last 30 years.
Designating time for quick, fun family
workouts is an efficient way to foster bonds and boost activity levels
simultaneously. You don't need a trainer or a gym. If you have a driveway or
sidewalk, or access to a small playground or park, you have enough space. And
creating a simple, effective workout doesn't require a personal training
certification.
"There are basic human movements that
serve as the foundation of everything we do in our daily lives -- regardless of
age or training level. If you focus on these fundamentals, you'll improve the
quality of your life," said fitness expert Dan
John, author of "Can You Go? Assessments and Program Design for the Active
Athlete and Everyone Else."
Our family workouts are based on four of
John's fundamental movements: pushing, pulling, hinging and squatting. Using a
plug-and-play format to address the four movement categories, we simply add a
quick warm-up and cool-down to create endless workout sequences appropriate for
everyone in our family. Try the sample workout sequence below. Once you're
comfortable with it, you can easily create your own family workout using the
same blueprint.
Getting started
Remember always to consult your physician
before starting any new exercise program. Use caution and stop if you feel any
pain, weakness or lightheadedness.
Everyone does the warm-up and cool-down
together at the beginning and end of the workout. The fundamental movement
exercises serve as a sequence of stations that each family member cycles
through multiple times, depending on how long and intensely you want to work
out. We usually go through ours three times. Exercises can be for five to 20
reps, depending on current fitness levels and goals. Higher weights with lower
reps build muscle size and strength, while lower weights with higher reps build
muscular endurance.
Preadolescents shouldn't worry about
increasing weight or reps; instead focus on movement with good form. When form
breaks down, stop -- regardless of rep count.
Although this is a workout, it's meant to be
fun family time. No one should act like a drill sergeant. Worry less about
sticking exactly to the exercise plan and focus more on safely moving your
bodies while enjoying spending time together.
Workout preparation
Ensure everyone has water and shoes are tied.
Set up your supplies in "stations"
for your workout sequence. In this sample workout, we use foam rollers for warm-up; sidewalk chalk for an agility ladder
(drawing a simple 10- to 12-foot chalk ladder with each "rung" about
a 10 to 12 inches apart); appropriate weights or kettle bells for squatting and
deadlifting; mats for push-ups, warm-up and cool-down; and a TRX suspension system for rows from the tree.
Warm-up: Myofascial
release
This is intended to relieve tension and
increase blood flow in muscles.
You can roll virtually every part of your
body, but in the interest of time during family workouts, we stick to the major
muscles of the legs and back. Roll up and down for about 30 seconds each. This
can also be used as a cool-down.
Mobility warm-up
This warm-up promotes mobility in the hips,
shoulders, back and legs.
Walking low lunges with arm reaches are great
for getting your whole body moving. Step forward in a lunge position and put
both hands down on either side of your front foot. Reach one arm up at a time
and then return to standing. Repeat on the other side, alternating for a set of
eight to 12 lunges.
Agility drills
These drills raise the heart rate and enhance
proprioception and balance.
Chalk ladder agility exercises are fun and
invigorating. You can do any number of hopping, sidestepping or skipping
exercises. Our family likes to play "Follow the Leader," with each
member getting the opportunity to lead an exercise of his or her choice up and
back on the ladder. If you don't have sidewalk chalk, you can do any of the
suggested exercises without drawing a ladder.
Pushing movement: Push-up
Plank hold or downward dog pose are suggested
modifications for younger children.
Begin in a plank position with feet hip
distance apart and your wrists aligned under your shoulders. Keep your core
engaged to avoid the lower back arching and your belly sagging toward the
ground. Bend your elbows, lowering your body in one solid piece down until your
elbows and shoulders are parallel. Your head should stay in line with your spine.
Push your body back up to your starting plank position.
Pulling movement: TRX
rows
It's important to follow the directions that
come with your TRX training system to hang it safely from a tree, playground
equipment or other appropriate fixture. Always supervise younger children while
using suspension training.
While standing, hold TRX handles with a
neutral grip. Lean your body straight back so that your arms extend at chest
height. Make a rowing motion by bending your elbows and pulling your chest toward
the handles. Keep your body aligned and core strong throughout the motion.
Don't bend from the waist.
You don't need a TRX for pulling movements; we
just happen to use one. If you don't have one, you can do any number of pulling
movements, such as bent-over dumbbell rows or pull-ups.
Hinging movement: Single-leg
dead lifts
Yoga airplane or warrior three balance are
suggested modifications for younger children.
From standing, hold a moderate-weight kettle
bell or dumbbell at your side in your left hand. Begin a single-leg hip hinge
by reaching back with your left leg and hinging forward over your right leg to
let the weight come down to the ground in front of you. Slowly hip hinge and
stand back up with both feet on the ground and the weight held at your side.
Repeat this movement for the desired repetitions and then move to the other
side.
Squatting movement: Goblet
squat
Squatting without weight or with a water
bottle are suggested modifications for younger children.
Stand with your feet slightly wider than hip
distance. Hold a kettle bell or dumbbells close to your chest. Select a weight
that is heavy enough to be challenging but light enough to enable you to
maintain form throughout all of your reps. Squat down between your legs as
deeply as possible without pain; ideally, your elbows should touch your legs.
Keep your chest and head up with your back straight. Return to the starting
position. Repeat for desired number of reps.
Cool-down: Twisting
stretch cool-down
This cool-down stretches chest, leg, hip and
back muscles used during your workout.
From a seated straddle, fold your right leg in
toward your groins. Rotate to line your chest up with your straight left leg.
Exhale as you stretch over that leg, reaching your right hand under the outside
of your left calf. Inhale as you twist to the left, reaching your left arm
straight back behind you. Hold for five long, deep breaths. Repeat on the other
side.
Family high-five
What better way to close out your workout than
with a celebratory family high-five?
Pictures and the full article is here: http://www.cnn.com/2015/07/28/health/family-workout-ideas/
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