| Veggie Workout by Chris Chapan
A new year presents a great opportunity to teach kids about the healthy
habit of exercising. Nearly half of all elementary school students are at an
unhealthy weight, which can subject them to
coronary disease, blindness, stroke, asthma, as well as a poor self-image.
Currently, Illinois is the only state that requires daily P.E. for every
public school student. It is therefore paramount that trainers and group
instructors step up there roles in teaching children the importance of
exercising daily. Children are easily motivated, but they can exhibit a wide
range of exercising
habits. What follows is a series of exercises with which I myself have had
considerable success in getting the children off the couch. The exercises
are aerobic, toning, and stretching routines named after different
vegetables or fruits. This tactic of attaching names to exercises serves not
only to “juice up” an ordinary workout, but also effectively impresses the
importance of eating healthy fruits and vegetables upon the children.
The first priority for the children’s fitness trainer must always be to make
exercising fun. Music from http://www.dole5aday.com is a great place to
start. The music that is available from this web site is "kid friendly" and
boasts the benefits of eating healthy fruits and vegetables. Moreover,
downloading the music from this site is free, making it “mom and dad
friendly” in the process! For those who do not have ready online access or
who simply prefer to investigate other resources, most local libraries have
a wide selection of music expressing the importance of eating healthy fruits
and vegetables.
For general warm-ups, try the "Tater Tot Trot." Jog in place and pump your
arms. Every ten steps or so slowly stretch your neck, look back at the right
shoulder and then at the left shoulder. For "Spud
Sprints" look straight ahead and speed up to a running pace. It is important
that students land on their heels and not on their toes. If fairly large
plot of ground is available, try trotting on a running trail inside or
outside. The "Trot" works the posterior deltoid, hamstrings, quadriceps, and
illiposoas.
The "Strawberry Stretch" is a great exercise to stretch the back, arms, and
shoulders. It teaches balance and coordination. First, cross your right foot
in front of your left. Bend down, touch your right toe, count to eight, and
then straighten up. Make sure your back stays straight and does not arch.
Cross your left foot in front of your right and repeat the stretch.
The "Strawberry Stretch" works the lattisimus dorsi, teres major, the
triceps, and the biceps. It also engages all three parts of the deltoid,
including the anterior, posterior, and the lateral parts of the shoulder.
"Pumpkin Peeler" works the legs, back, arms, and shoulders. It also requires
balance and dexterity. To perform this exercise, stand and lock your
fingers together behind your back. Bend forward at the waist and keep your
legs straight. With your fingers still locked, raise your arms over your
head. Hold for a count of eight. This can also be done by bending at the
knees. Teach the children the importance of flexibility by stretching the
calf and leg muscles. The "Pumpkin Peeler" synergistically incorporates the
lattismus dorsi, teres major, and deltoids, while it gently stretches the
legs.
The" Sweet Pea Ski" benefits the muscles in the legs and challenges the
child’s balance. One should begin with feet together. Slowly bend at the
knees while swinging both your arms to the right as if you were using two
ski poles on that side. Straighten up then repeat the bend and swing to the
left. The "Sweet Pea" is great for the inner thigh, the hip adductor, or the
gracilis. It is good for the hip flexors, the obliques, and the pectineus.
This exercise offers the added benefit of working the whole gluteus, which
includes the maximums, medius, and minimus.
"Pepper Pops" are great for both the beginner and the advanced exerciser. It
works the legs, chest, and back. Do jumping jacks and clap above your head.
For a "Pepper Pop Plus", add a right kick and a left kick with a clap under
the knee while ensuring that the back stays straight. These additional
movements work the erector spinae at the lower back. The muscles of the
chest, namely the serratus anterior and the pectorals major, also receive a
workout.
The "Broccoli Bounce" is good for the upper and lower body. Stand with hands
clasped behind your heck and your elbows drawn back. Walk in place, raising
your knees, bring your left elbow down to
touch it. When you lift your left knee, bring your right elbow down to touch
it. The "Broccoli" is good for both the hamstrings and the quadriceps. It
works the smaller muscles as well as the important
part of the legs, the calves, or the gastrocneumuis, soleus, tibialis
anterior and the knee.
"Cauliflower Chippers" are a great way to end an aerobic session. It works
the knees and the arms. Bounce up and down with your knees without taking
your feet off the floor. At the same time, stretch
your arms to each side and swing them in giant circles. You may also flex
and extend the important yet neglected extensors and flexors of the wrists.
You can change the movement of the chippers
as well as cooling down by a stretch by elongating your shoulders, back,
chest, and arms. The students should be encouraged to walk slowly in order
to stretch their legs properly.
You can add additional ideas to the session by playing the video section
from the Veggie Tales song," The Pirates Who Don't Do Anything. "Reward
measured improvement with their own copy of the
video, and have parents of your clients take turns bringing the snack of
fruits and vegetables. Exercise can be fun for children with just a little
bit of creativity.
References:
Big Idea Productions, Ultimate Silly Songs, Word 1997
Brownell, Kelly D., Food Fight, McGraw Hill, 2004
Dauer. Victor P. and Pangrazi, Robert P. Dynamic Physical Education for
Elementary School Children, Macmillan, 1989
Dole 5 A Day Music
www.dole5aday.com
Essential Youth Fitness
http://www.bodybuilding.com/fun/kidsfitness.htm
Fitness for Fun and for Future
http://www.protraineronline.com/past/oct03/christina.cfm
Learning 90, Couch Potato Jive, September 1990
Murphy, Ann Pleshette, Are Food Ads Fueling Childhood Obesity. December 2,
2003
New York Daily News, Fighting Child Obesity, November 24, 2003
Time Magazine, Why So Many of Us Are Getting Diabetes, December 8, 2003
http://www.time.com/time/magazine/printout/0,8816,552059,00.html
Christina Chapan is an ACE certified personal trainer, fitness author,
education conference speaker and elementary school teacher. She also works
in the after school care program at her school. In her spare time, she
works as a youth sponsor at her church. If you are interested in learning
more about Christina, please visit her websites:
Fit 4 Fun
http://cchapan.tripod.com/
Fit 4 Fun Kids Fitness
http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/
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