Children's fitness program
Childhood is in the primary school stage, which is a period of developing basic physical abilities, including running and jumping ability, reaction coordination ability and various basic skills. At the same time, we should lay a solid functional foundation for the development of various organs. In all kinds of exercises, the intensity should not be too great, and the content should be varied, so as to lay a good foundation for comprehensive physical fitness. Adolescence is a middle school stage, a period of all-round development of body functions, a critical period before the maturity of human organ functions, and a stage of rapid development and gradual finalization on the basis of childhood.
According to the physiological characteristics of children and adolescents, we must pay attention to comprehensive training, comprehensively develop physical fitness and basic skills, and participate in the following activities:
1, running and jumping practice
This kind of exercise can comprehensively affect the functions of various organs of the body and promote growth and development. But when running, be careful not to be too intense, that is, not too fast, because children and teenagers have poor tolerance to hypoxia. So the distance can be shorter when sprinting. Slow down when running, mainly to exercise and develop running ability. Jumping exercise is not only interesting, but also a good means to develop lower limb strength and dexterous coordination.
2. Ball games
This is the favorite sport for children and teenagers. Childhood is a good opportunity to develop dexterity and coordination, and ball games are conducive to developing dexterity and coordination. In ball games, we should not pursue the amount of routine training, but mainly develop the ability of coordination and dexterity through a large number of basic exercises such as various basic movement techniques and coordination. Football, basketball, baseball, table tennis, badminton and other ball games can fully exercise children's ability and teamwork spirit.
3. Games and gymnastics
Games are a good means to develop children's judgment, reaction and dexterity, and are also conducive to the development of children's intelligence. You can program all kinds of basic movements into games, so that children can develop their various qualities and sports ability in cheerful games. For example, somatosensory game, such as X-Box360 and WII, which are very popular now, can not only bring sports into the game and enter the family, but also allow children to get exercise without leaving home; Parents can also accompany their children to enjoy the double fun brought by games and sports. Gymnastics is also a good sport for children and teenagers. All kinds of unarmed gymnastics, circle gymnastics, stick gymnastics, group gymnastics, mat gymnastics, single parallel bars and other equipment gymnastics are very beneficial to children's physical development.
4. Swimming and skating
Swimming in the south and skating and skiing in the north are similar to running, and the practitioners have high interest and have a comprehensive impact on their health. For example, swimming has greater exercise effect than running.
5. Practice of developing flexible polymers
Children and teenagers are the best time to develop flexibility. Physiological research shows that the flexibility develops rapidly before 14 and remains at a good level. It is more difficult to develop flexibility after puberty. Therefore, children and teenagers can develop flexibility through basic martial arts, taekwondo, judo, gymnastics, ball games, swimming and other auxiliary exercises.
Benefits and precautions of children's fitness
First, the benefits of preschool children practicing aerobics:
1. Exercise to enhance physical fitness.
(1) promotes muscle growth. Aerobics for preschool children is a moderate exercise. When doing exercise, the blood flow of the muscles involved in the activity is accelerated, so that the metabolism is vigorous and the muscles will become strong and strong.
⑵ Promote bone formation and development. When doing exercise, the periosteum covering the bone as the medium of tendon contraction will be stimulated, making the bone stronger and stronger.
(3) promoting organ development. When doing exercise, the main organs of preschool children are mobilized, and the heart, lungs, liver, spleen and kidney functions become stronger and grow faster.
2. Stimulate the senses and promote intellectual development.
(1) activates the systemic nervous system. Aerobics for preschool children is a moderate stimulus, which can stimulate preschool children's senses, skin and meridians, so that the nervous system and hormone system of all organs and tissues of the whole body are often activated.
(2) Develop a good personality. Aerobics for preschool children can bring happiness to children and make them happy in sports, thus developing a cheerful, energetic and sociable character.
(3) Promote intellectual development. By doing exercises, the senses, meridians and body are constantly stimulated, so as to continuously stimulate the central nervous system and the brain, enhance the activity of the cerebral cortex, accelerate the growth of the brain, improve its development, and make its intelligence more developed.
3. Adjust physiology and cultivate good habits
(1) Develop a good posture. Preschool children's aerobics is a moderate adjustment, which promotes the development of preschool children's sitting, standing and walking and cultivates correct sports posture.
(2) Develop correct exercise habits. It promotes the complete movement of joints and adapts to the rhythm of exercise by cultivating correct sports preparation conditions, and finally cultivates the correctness, sensitivity and endurance of preschool children's sports.
⑶ Improve the general health level. The happiness and happiness that children get through aerobics are produced to all systems, organs and functional tissues of the whole body through the action of autonomic nerves and hormones.
Second, pre-school children to practice aerobics matters needing attention
1. Step by step
At the beginning, we should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate. Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes.
2. Hygiene and health
After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath.
be decently dressed
When doing aerobics, you should wear a well-fitting and sweat-wicking aerobics suit. Fitness shoes should have thicker footpads to reduce the vibration caused by the impact between feet and the ground. Don't be too soft, you can use a half-height tube to protect your ankle.
4. Drink proper clean water before and after training.
Sweating during training will consume a lot of fluids in the body, so drink some clean water 1-2 hours before and during training, and drink some fluids in a planned way after training, and then drink when you are thirsty.