Workin’ out with your ‘techno’ kid

Erik Edwards, Trainer
Manager, Fizz Ed’s Youth Fitness Club
Fanaye Whyte, B.A. (Kin), CK, CFC, CPT
Certified Kinesiologist

Is your child caught in the technology wave? Would they rather come home and watch TV, play video games and surf the internet instead of playing basketball or a game of tag outside. If so, you’re not alone.

Regular exercise builds strong bones and muscles for kids along with coordination, and confidence, as it lays a strong foundation for a future healthy lifestyle. Children require 30-60 minutes of physical activity daily.

Kids are flocking to a new club in Richmond Hill, Ontario, an innovative concept bringing the world of fitness and technology together.

Fizz Ed’s Youth Fitness Club, a health and fitness centre geared specifically to kids aged 8 to 18, combines the principles of good fitness training with what appeals to kids – video games. The 48-minute cardio circuit is an interactive fitness arcade, and serious workout – kids advance in their video game according to their physical output.

“We wanted to help fight the rising levels of obesity and inactivity so we created a place where kids of all shapes, sizes and abilities have a great time being more active and learn about taking better care of themselves,” says Paul Dykeman, Vice President. “The results are amazing – kids are here everyday after school instead of sitting in front of a TV or computer screen.”

It’s also important for parents to be physically active with their children. It’s a great way to spend quality time together and promote healthy life practices. Exercising with your child has to be fun, interactive and have variety. With this in mind Fizz Ed’s staff has developed a simple at-home routine. All that’s required are a stability ball, resistance bands and mats, which can be purchased for less than $100.

Santina and Tristan, Fizz Ed members, team up with their respective Mom’s Jeanette and Julie, to inspire a home workout you can do with your child, another family member, or on your own.

Visit www.fizzeds.com

Squat works all the major muscle groups of the legs and buttocks.

1. Stand with feet shoulder width apart. Place the ball in the lower back area against a wall.
   
   
2. Head up, shoulders back, inhale as you slowly bend your knees. Stick out buttocks as if you were to sit down; upper legs parallel to the ground, knees at a 90º angle (do not go over the toes).
   
   
3. Exhale to a standing position.

1. Kneel in front of ball. Roll stomach onto the ball and walk the hands forward.
   
   
2. Hands shoulder width apart at shoulder level.
   
   
3. Inhale and bend elbows until the face is near the floor (do not lock elbows).
   
   
4. Exhale and push up.
   Perform 3 sets, 10-15 repetitions.

Fun Tip: challenge yourself by varying the position of the ball. Increase difficulty by placing the ball closer to the ankles.

1. Stand with feet together on the centre of a resistance band, knees slightly bent.
   
   
2. A handle in each hand, raise arms, bend elbows, bring the upper arms beside your ears; hands behind your head.
   
   
3. Extend your arms straight up from the elbow only and return to start position.
   Do 3 sets, 10-15 repetitions.
   
   

1. Stand back to back and take one step away from each other.
   
   
2. One person holds the stability ball in front of them.
   
   
3. With pelvis, lower body and upper body facing forward, rotate arms to the left as you pass the ball to your partner who rotates to the right to receive the ball.
   
   
4. Repeat action on other side.
   Perform 16-20 repetitions.

1. Sit on the stability ball; knees at a 45º angle; feet firmly on the ground hip width apart. Lay back on the stability ball with your partner standing facing you.
   
   
2. Holding your abs tight, raise upper body to touch your partner’s outstretched hands. Lay back down on the ball.
   
   
   
3. As the standing partner stretches to one side, raise your upper body and stretch the opposite arm across your body to touch your partner’s hand. Alternate between right, left and middle.
   Perform 16-20 repetitions.

1. Lie face down with forearms resting on the floor bent at a 90º angle.
   
   
2. Press forearms and toes into the floor. Lift your body off the floor in a straight line. Tighten abdominal muscles; hold the position as long as you can.

Fun Tip: Take turns and compete for the longest time.

Cool down take a 5 to 10 minute slow jog or fast walk and then stretch.

H&L