You see, the goal of losing weight is to lose fat. When you go on a diet but don't get strength-building exercise, the pounds you lose will be both muscle and fat. But if you introduce strength training — both for you and your child — you'll drop the fat and keep the muscle. This will not only lead to a toned body but also a speedier metabolism, which will help keep the weight off.
In kids, strength training not only improves muscle tone, strength, and endurance but also strengthens bones, reduces blood cholesterol levels, and teaches them how to keep fit for life. The key is not to train your kids as if they're bodybuilders. Lifting very heavy weights can strain a child's muscles, tendons, and developing bones. The exercises that Dr. Carlon Colker developed for the kids on Shaq's Big Challenge don't even use weights or machines — they use a child's own body weight for resistance instead. That makes them a safe and effective starting point for your children. Check out the exercises and get your kids started today!
|
DO THESE FOUR MOVES 5 TIMES A WEEK; CHECK THEM OFF AT RIGHT AS YOU COMPLETE THEM |
|||
| What to Do | What It’s For | How to Do It |
How Long/How Many (Goal) |
| Walk or Jog | Cardio (strengthens your heart and lungs AND burns body fat) |
Just do it — anywhere! (If you have access to a treadmill, set it at a 5% incline and about 3 mph.) |
25 minutes |
| Shallow Squat | Strengthens your legs |
With your arms crossed across your
shoulders, bend your knees and squat down about 12 inches, as if you’re sitting on a chair, then stand back up. |
2 sets of 25 reps Squat 25 times without stopping, then rest a minute and repeat 25 more times without stopping. |
| Alternate Toe Touch | Strengthens your back and improves flexibility | While standing, reach down with your
hand and touch the toes of the opposite foot. |
1 set of 25 on each side Reach right hand to left toe 25 times without stopping, then rest a minute and do left hand to right toe 25 times without stopping. |
| Alternate Knee Lifts | Strengthens your abdomen |
While standing, raise one knee high
enough for you to tap the opposite elbow on the thigh, then lower it back to the floor. |
1 set of 25 on each side Raise right knee to left elbow without stopping between repetitions, then rest a minute and do left knee to right elbow 25 times without stopping. |
|
OPTIONS (Choose one to do in addition to above depending on what area you need to work on. Switch weekly if you like.) |
|||
| Modified Push-up or Bench Push-up |
Strengthens your upper body |
It's like a regular push-up, but
with your knees on the floor (modified) or with your hands on a bench and toes on the floor (bench). |
3 sets of 10 repetitions Rest 1 minute between sets. |
| Crunch | Strengthens your abdomen |
Lying on the floor, with your legs
up on a bench, place your hands behind your head, squeeze your stomach muscles, and lift your shoulders up and down. |
2 sets of 25 repetitions Rest 1 minute rest between sets |
| Side Squat |
Strengthens your legs | Standing with your hands on hips,
spread your feet slightly wider than shoulder width with your feet facing out. Bend only one knee and lean to that side — don’t let your knee go further than your toes — then return to the starting position. |
2 sets of 25 times to each side Lean over a total of 50 times, 25 on each side. Rest a minute and repeat 25 more times on each side. |
| Bar Hang | Strengthens your upper back and arms |
Put a step or box under a chin-up
bar that’s high enough so your feet still touch the step with your hands on the bar. Grab onto the bar with both hands, take off your feet off the step — bending your knees either in front of you or straight down so your feet are dangling — and hang onto the bar. |
3 sets, 10 seconds each Hang for 10 seconds, take a minute rest, then repeat the exercise two more times for a total of three sets. |