Children's fitness - sports are needed not only by adults

Benefits of exercise

Features of the program

Contraindications

In the modern world, children's fitness is becoming increasingly popular. However, many people confuse it with regular physical education, which is a serious mistake. What is the difference between children's fitness and physical education lessons at school or a sports section? First of all, in fitness clubs classes are conducted according to a clearly developed program, which is created taking into account the age and physical fitness of the child. Classes are held in a fun, playful way, where children can not only improve their physical fitness, develop flexibility and correct posture, but also throw out accumulated energy.

During fitness classes, the child’s physical capabilities are not assessed, and he is not given points for completing the task. That is why such training strengthens the feeling of self-confidence and gives a charge of positive emotions.

Children's fitness is indicated for children from 3 years of age who have no contraindications to exercise. Groups are formed by age, and the optimal training program and duration are selected for them. So, for children 3-5 years old, the ideal lesson time is 20-30 minutes, and for children 11-14 years old - 40-60 minutes.

What are the benefits of children's fitness and what programs exist?

Features of children's fitness

Children's fitness
is sports activities that include gymnastics, choreography, aerobics, martial arts and yoga. Often a group includes 10-15 kids. During the organization of the process, a game form is used, which allows children to relax and happily complete the tasks assigned by the coach. Children under ten years of age are recommended to attend fitness classes three times a week for half an hour, but teenagers can already increase the time to forty minutes. The most important thing in this matter is not to overtire the baby. Often these exercises take place in a specific room that has a swing, a wall bars, a dry pool, ropes, and other necessary devices. Fitness in kindergarten can significantly improve a child’s immunity. As a result of performing certain exercises, the baby develops correct posture, flexibility, agility, endurance and strength. In addition, it makes it possible to develop psychological stability and independence of the child. The use of game elements allows the child to adequately respond to conflict situations and help him decide on his position in life. In order to perform these actions there are practically no contraindications. But still, if a child has chronic diseases, then it is worth choosing a program that will be aimed at correcting them.

Strength training for children

The popularity of strength training among young people is constantly growing [22], [23], and therefore, it is necessary to understand how exactly children should engage in fitness, what they should be wary of, what benefits it provides, and what myths exist about it. But first of all, it is worth noting that strength training is beneficial for healthy children and adolescents, and they can benefit not only in terms of muscle strength, but also strengthening bone tissue, improving lipid profile, increased coordination and better body composition [24]. ,[25], [26], [27]. However, children should not focus only on strength training. Children also need aerobic exercise, allowing them to develop evenly. And before sending a child to sports, he must be examined by a qualified doctor [2].

Strength training rules: training programs must be selected individually, taking into account the age and physical fitness of the child. Each workout should begin with a 5-10 minute warm-up and end with a 5-10 minute cool-down. The presence of aerobic exercise provides a number of benefits, in particular, it helps to develop the heart muscle and increases metabolism [2]. The emphasis should be on the correct form of performing the exercises, and they should be performed in full amplitude [28], [29]. It is recommended to train all superficial muscle groups: chest, back, legs, arms, shoulders and abs. Strive for uniform development of the upper and lower body. Perform 6-8 exercises per workout, 2-3 exercises per muscle group. For each exercise, perform 2 working sets of 10-15 repetitions. Rest 2-3 minutes between sets, exercise 2-3 times a week [2].

Keep in mind that children should never start playing sports straight away with strength training, and those who have included strength training in their sports program should focus on exercise technique, very gradually increasing the weight and not dropping below 10 repetitions per session. approach [4]. Ideally, the technique of performing exercises should be mastered without additional weights [30], [31]. You should also not “live” in the gym, since more than 3 workouts per week do not provide a significant advantage for children [4], but 2-3 workouts per week are significantly more effective than one [17], [19], [28]. Long breaks of more than 6 weeks entail a loss of functionality and muscle volume [32], so they should be avoided, and if this was not possible, this break should be taken into account in subsequent sessions.

The advantages of strength training: have a beneficial effect on the mineralization of bone tissue, stimulating its growth [24], [33], [34]; have a positive effect on the child’s mental health [35], [36], justifying the saying “a healthy mind in a healthy body”; help to avoid injuries sustained in other sports if the child or adolescent is engaged in more than just strength training [37], [38], [39]; improve performance in other sports [40], [41]; help develop flexibility if the exercises are performed in full amplitude [42]; during the pubertal period, they stimulate hypertrophy of skeletal muscles [43], and in the pre-pubertal period, when the level of androgenic hormones is low, adaptation to stress occurs due to motor neurons [20], [44], [45], which increases the development potential of skeletal muscles.

Myths about strength training: Myth No. 1 is harmful. In fact, strength training is no more harmful or dangerous than any other sport [2]. Myth No. 2 – growth slows down. In fact, strength training promotes bone growth [24], [33], [34], [46], although only if strength training is used in an adequate amount and meets the recommendations of pediatric organizations [47]. Myth No. 3 – only for boys. In fact, girls who combined strength training and plyometrics reduced the risk of injury and received the same benefits as boys from weight training [48], although due to the low androgenic activity of the hormonal background, female muscles are not subject to the same pronounced hypertrophy [43]. Myth No. 4 – injuries. In fact, exercise under the supervision of a competent coach is no more dangerous than any other sport [49], [50].

Types of children's fitness

At the moment, children's fitness has gained enormous popularity, as a result there are a huge number of varieties:

1. Fit Ball
   is an activity that uses fitness balls. Thanks to such activities, the child’s musculoskeletal system develops.
2. Step by Step
   – develops balance and motor skills, allowing children to learn to walk smoothly.
3. Baby Top
   – These activities are ideal for children who suffer from flat feet. In such classes, exercises are often performed with musical accompaniment, as a result of which the foot is strengthened.
4. Children's yoga
   - in addition to certain physical activities, has a beneficial effect on the emotional well-being of the baby. This is ideal for hyperactive children.
5. Logo aerobics
   - when performing some physical exercises, children recite poems and unrhymed phrases. Thanks to such activities, the baby not only develops physically, but also develops speech.
6. Children's fitness in the pool
   - during such activities water aerobics exercises are often used.

What are the benefits of fitness aerobics for children?

Various experts who study the child’s body often say that normal growth and development require a proper diet, a balanced diet and regular physical activity. Parents can take care of the first and second points at home. Ensuring regular physical activity on your own is not so easy. Our classes are balanced, thoughtful training, the program of which is designed taking into account the age characteristics of children. It allows you to use even muscles that the child rarely uses in everyday life. Regular fitness aerobics classes contribute to the formation of correct posture, the development of endurance, strength, coordination, flexibility, etc. In addition to physical development, our training is also involved in the formation of important moral qualities: willpower, hard work, determination, self-confidence.

Children's fitness program

At the moment, professionals present a wide range of programs that focus on different problems:

1. Rhythmics for children
   - this program is focused on the formation of beautiful, correct posture, improving the activity of joints, as well as strengthening the back muscles. Most often, such classes involve jumping, stretching, flexibility exercises, and also develop artistry with the help of choreographic and dance movements.
2. Wu-shu
   is a program that is aimed at human improvement, the main purpose of which is not only to learn certain basics of self-defense, but also to discover in oneself such qualities as tolerance and respect, kindness and condescension towards the weak.
3. The program of the main types of movements
   - develops creative actions, cognitive needs, motor experience while performing exercises such as rolling, hanging, swinging, rotation, balance, jumping.
4. Therapeutic exercise
   – this program focuses on performing exercises that are aimed at rehabilitation and disease prevention.

Selection of fitness programs

World Class instructors are ready to introduce your child to the world of fitness, offering him a sport of interest. Our “World Class Children's Club” in Moscow has created comfortable conditions for the youngest visitors. It is important that while doing children's fitness, they have fun and usefully spend time in classes at our club, learning to live a healthy lifestyle.

We have many different areas of children's fitness. We will help you choose activities for a child of any age. Our fitness club offers the following programs:

• fitness. The complex is aimed at maintaining and strengthening the health of the child. Fitness classes ensure the prevention of postural disorders and flat feet, correction of body weight, and development of the child’s motor qualities and skills. Children with any health group can enroll with us: our instructors will select children's fitness programs, taking into account the physical health and emotional development of the young athlete.
• sport sections. Our children's club has a huge selection of sports areas: chess, ballet, martial arts, gymnastics, acrobatics, swimming, dancing. Children enjoy attending training sessions, which take place in a playful format. The children's fitness club holds various sporting events and competitions in Moscow, where children can demonstrate their abilities, win the first awards in their lives and receive a sports category.
• studio for comprehensive child development. In our club for children, we offer comprehensive developmental programs: an early development school for children from 1.5 years old and preparing children for school from 6 years old. Also, studios are open for our children in: foreign languages, music, creativity, painting and art, and in many other areas.
• holidays and events. The children's club holds intra-club and inter-club themed holidays and sporting events, and on New Year's holidays organizes congratulations with Father Frost and the Snow Maiden.
• leisure activities. From September to May, Fit kid's club groups for short-term and extended stays operate every day at World Class children's fitness clubs in Moscow. Children aged 3 to 7 years are invited to classes with experienced teachers, where each child will be able to show their creative abilities, gain skills in modeling, drawing, etc. The program also works during the summer holidays, but in the format of a city fitness camp ( Children from 5 years old can enter it).

It is worth getting used to fitness literally from the first steps, so children from 14 months to 14 years can come to our sections and programs. World Class truly has a huge variety of programs to improve the health and develop the creative potential of children; During the lessons, our instructors introduce children to sports and teach self-discipline. The result can be assessed from the very first days: children are looking forward to new workouts, doing fitness not only in World Class clubs, but also at home, showing master classes to their parents.

Fitness classes can be successfully combined with children's games: we have a children's room where children under 9 years old can play, take part in various competitions, and draw. We invite teenagers from 14 to 16 years old to join the Teen's club. Teen's club is a program aimed at a gradual transition from children's fitness to adult fitness, suitable for boys and girls who want to have a beautiful and toned body.

Playing sports gives the child confidence in his abilities: by doing fitness, the child becomes an order of magnitude higher in terms of physical fitness than his peers. Fitness promotes mental development, and it is also a great way to make friends and cheer up. We have created special fitness programs, where classes are held simultaneously for both children and parents.

Fitness training is conducted by famous instructors, including world and European champions, MSMK and MS.

Selection of an instructor

The most important thing in such institutions is the children’s fitness instructor, since the final result depends on him and, most importantly, that he does not harm the child. The coach is obliged to pay maximum attention to all students, to ensure that the children perform the exercises correctly and do not lose interest in training. Classes should be filled with useful, constantly improved exercises that are aimed at correcting posture or physical education. As a result of interaction with the instructor, the cardiovascular system, flexibility, coordination, strength develop, correct posture is formed, the ability to concentrate, maintain composure, and develop communication skills are developed. Thanks to such physical actions, the psycho-emotional level is adjusted, as a result of which the child can calmly withstand various conflicts and stress.

Which children are suitable for fitness aerobics?

Such training has almost no contraindications. The main thing is for the medical professional to conclude that, due to health reasons, the child can engage in fitness. Our training is available for children of different ages, weights, heights, and builds. They do not require special physical training or special skills. You can start doing fitness aerobics even from a very young age - from 1 to 1.5 years. Training with young children must be carried out in the presence and accompaniment of their parents. The presence of one adult is sufficient for training.

Effective children's fitness programs

We provide both individual and group training: if your child is shy and avoids communicating with peers, you should choose personal training. Gradually it can be adapted to group classes. Children are delighted with fitness: in a group they quickly master various techniques, watching the success of their peers.

Our children's club invites you to study in the following programs:

• Swimming.
• Flexible mill.
• Modeling
• Great posture.
• Hand-to-hand combat.
• Young yogis (by age).
• Fitball.
• Taekwondo.
• Fun fitball.
• Smart fingers.
• World of applications.
• Origami.
• Toughie.
• Acrobatics.
• Dance lessons.

Main types of exercises

It is extremely important to understand that any set of exercises should be within your capabilities. The children's fitness club always pays special attention to this factor. Therefore, separate groups are formed for children of different ages. Any lesson consists of three important sections: • Warm-up (prepares for the main part). • Actually, a workout that includes a certain set of exercises for individual muscle groups. • The final cycle of a general strengthening nature is stretching. Children's fitness is not a priori a physical education lesson. Children's fitness at home and in the club should contain exercises from different areas, such as: • Aerobics. • Choreography. • Gymnastics. • Yoga. Classes with parents at home should be in the nature of easy communication, devoid of obligation and pressure. After all, the main goal of children's fitness is to develop a love of physical activity, tighten muscles, form the right attitude towards their health and improve relationships in the family.

When is fitness recommended?

Any physical activity is beneficial not only for children, but also for adults. Doctors recommend children's fitness in the following cases: • Presence of problems with posture. • Scoliosis. • Flat feet. • Low immunity. • Impaired metabolism. • Problems with the circulatory system. • Psychomotor dysfunction. • Obesity. Children's fitness at home is an opportunity to constantly develop important and useful qualities: 1. Endurance. 2. Discipline. 3. Will. Of course, during collective training, children also communicate, which allows them to develop communication skills. But fitness for children at home has one undeniable advantage - it is another way of important interaction between children and parents. You can always spend two to three hours a week on interesting and useful interaction if you study together with your child. Believe me, hours of joint training will replace hundreds of meaningless moralizing and exhortations.

Cost of classes

If you are interested in the cost of a children's club card, please contact our managers. Our prices are reasonable, so you can visit Point Fitness with the whole family at a time that suits you.

Our fitness clubs for children are equipped with high-quality equipment and training complexes, there is a separate room for dancing, yoga, etc. Look at the photos of the rooms; We are sure that you will like the interesting interior design.

The Point Fitness center is great for kids and teenagers, as we have created comfortable conditions for training.

Children's fitness and sports sections. What is the difference?

Children's fitness and sports sections have a number of differences. Firstly, fitness is safer; it is almost impossible to get injured during classes. Secondly, in children's fitness there is no such physical stress and psychological pressure as in sports sections. In addition, all children are accepted for children's fitness, but sports sections often have selection based on physical fitness and other parameters. Therefore, children's fitness classes are more suitable for the fragile psyche of children, since children are in equal conditions and can show their potential in classes.

It is worth noting the fact that in children's fitness you can choose for your child exactly the program that he will like. After all, all children are different and have different interests. Some people like active games, others like dancing, and still others like repetition exercises. In addition, recently, logoaerobics techniques have been used in children's fitness classes, when children repeat specially selected poems or tongue twisters while performing a particular exercise. This develops speech and memory in children.

Children's sporting goods price

When buying home equipment for regular physical training, parents are interested in two questions:

1. How to place it in the child’s room so that no additional space is required.

2. What is the price for children's sporting goods.

Let's start with the fact that when forming recommendations for our consumers, the project organizers have already tested all the equipment offered for a compact home gym on their children. Not only did we review different equipment options, we purchased individual samples and placed them in our home.

It’s not enough to say that the children rewarded us with irrepressible delight. We were able to verify from our own experience that half of the equipment fits successfully into closets and under beds, and the remaining part takes up so little space that it practically does not change the interior of the child’s room.

Children's sporting goods price is a separate point in the discussion of the complexation of a home gym.

Therefore, we will offer a small calculation. We use only those prices that are presented for children's sporting goods in our online store:

1. Hand weights 0.25 kg, set - 319 rub.
2. Dumbbell 1 kg, pair - 229 rub x 2 = 458 rub.
3. Push-up supports, set - 609 rub.
4. Horizontal bar spacer in the doorway, set - 949 RUR.
5. Band expander 11-36 kg. — 1099 rub.
6. Jump rope - 159 rub.

Total costs will be approximately 2,700 rubles.

Thus, the price for children's sports goods in our store is such that it will allow almost anyone to equip a mini-gym at home.

Recommended fitness areas by age

Since children's bodies are constantly growing, our Center's fitness club programs are designed taking into account age-related characteristics. Here your child will be able to study safely and as effectively as possible for themselves.

Fitness program for 2-3 years old Kids have fun on a soft obstacle course, where they learn to maintain balance, play with balls, foam cubes, tactile circles, hoops, develop walking, running and climbing skills, practice on gymnastic equipment (parallel bars, horizontal bars, rings, log, wall bars and much more). Of course, the presence of one parent at the lesson is mandatory.

Fitness program for 3-4 years old At this age, training becomes more active, and many educational and functional games are offered: for example, learning to count, shape and color of objects. Accompaniment by a parent is also required.

Fitness program for 5-6 years old More complex gymnastic elements and exercises are added to strengthen muscles and form correct posture. Children willingly jump on a trampoline and learn interesting gymnastic elements on apparatus when a coach supports them.

Fitness program for 7 years old At this age, children begin to master their first somersaults, climb a rope, and move on to performing a variety of strength exercises on uneven bars, rings, and the crossbar. Fitness classes are held in a playful way!

Fitness program for 8-9 years old In addition to the main complex, schoolchildren will benefit from complex coordination exercises. They develop a sense of balance and coordination of movements, help to switch gears, relieve the brain, and improve logical and spatial thinking. In this group, children already imitate adult training more.

Fitness program for 10-12 years old

Fitness program for 13-14 years old Teenagers strive for even more intense exercise. The complex includes cardio training, strength exercises on parallel bars, rings, horizontal bars, acrobatic tricks on a trampoline, parkour, and stretching. Using the excellent equipment of the gym, they will be able to safely learn the elements of the popular youth sport - parkour.

Fitness aerobics

Game fitness

What exercises do the training programs consist of?

It is impossible to name one specific exercise program. Children's fitness is more of a combination of various general strengthening exercises. The lesson may include both posture exercises and exercises with a skipping rope, choreography, swimming and other types of physical activity.

In general, there are a great variety of programs for children’s fitness, and you have the opportunity to choose exactly those activities that are most suitable for your child’s age and temperament and that will allow the child to realize his or her maximum potential.