Aerobics for teenagers: 10 tips on how to start doing it

The influence of fitness on the development and health of children

Such training increases self-confidence and gives positive emotions. Special programs are focused on strengthening all muscle groups. They allow you to keep your child's body in proper tone. Fitness training improves coordination of movements, increases mobility and flexibility of joints.

Such activities contribute to the formation of a muscular corset. Training complexes comprehensively develop the child’s body and have a positive effect on the functioning of the cardiovascular and vestibular apparatus, respiratory and other functional systems.

Fitness for children 10-12 years old is an important factor in a healthy lifestyle and socially oriented behavior. At this age, a child has an increased biological need for physical activity.

Its quantitative characteristics are determined by:

• gender identity;
• body type;
• level of physical development;
• features of higher nervous activity;
• sometimes years;
• climatic conditions;
• physiological capabilities of a growing body.

Fitness classes have a significant impact on the physical parameters of the body, the formation and development of cerebral structures. Muscle contractions during training stimulate cerebral circulation, which contributes to the improvement of analyzer systems.

The benefits of children's fitness

Each exercise is performed under the supervision of an instructor who will help you join a healthy lifestyle in an easy playful manner. All exercises are completely safe. Sports activities are beneficial not only for adults, but also for all children.

Health promotion.

When a healthy lifestyle becomes a habit, the child stops getting sick often. The cardiovascular system is strengthened, muscles are trained, all tissues and ligaments become more flexible. The body receives more oxygen, an even posture and a beautiful, easy gait are formed, the body becomes stronger and more toned.

Introduction to sports culture in a pleasant atmosphere.

Children's fitness at the European Gymnastics Center provides physical activity in accordance with the age and characteristics of each child. There are no difficult exercises here, as in professional sections. Such training helps develop self-confidence and relieves nervous tension. Sleep and concentration improve, anxiety decreases.

General development of the body.

Children's fitness is a set of balanced workouts that improve a child's endurance, balance, flexibility and dexterity. Our trainers will form a complete basis for physical education, which in the future will become a solid foundation for any athlete.

Positive attitude.

Specialists of the European Gymnastics Center find an approach to all young visitors. By adding a creative touch to fitness classes, they easily and naturally involve children in the training process. This atmosphere helps to express yourself and teaches teamwork. Each training session is a great opportunity for a child to throw out pent-up energy and get a lot of positive emotions.

Main areas of physical education for children 10–12 years old

There are a large number of varieties of programs for such training complexes. New areas of children's fitness are constantly being developed, due to its growing popularity and importance for the harmonious development of schoolchildren.

Currently existing types of children's fitness:

For children of this age, moderate strength training is recommended to increase physical potential and promote muscle gain. Trampoline exercises allow you to practice jumping techniques and improve coordination of movements.

Basic training for guys 15-18 years old

Attention:

The number of approaches depends on how many times you can do the exercise. If you get 1-3 repetitions, then do 8-10 approaches. If you get 4-7 repetitions, then do 5 sets. If you can do 8 or more repetitions, then do 3 sets.

Attention:

If you manage to do more than 15 times, then increase the load and add 2 and 3 approaches

Attention:

If doing this exercise is difficult at first, then you should try doing push-ups from a small elevation (a bench or bed), and not from the floor.

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It is very important during strength training for teenagers to rest no more than 2 minutes between sets. If the break between exercises is longer than two minutes, then you will work on, not on. You can complicate the program after a month of training.

And one last piece of advice. Don't focus solely on exercise, think about what you eat as well. Proper nutrition and exercise go hand in hand. will help you achieve the desired result faster!

Sports nutrition will help speed up the process of gaining muscle mass - protein, creatine, gainer, arginine, BCAA, amino acids. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.

Features of children's training

Fitness classes may include choreographic and gymnastic exercises. Children's training programs differ significantly from those for adults. Sports activities are conducted in a playful manner.

This approach reduces stress and gives children pleasure. Often groups consist of 10-15 children. It is important not to cause overwork, so a gentle regime of physical activity is used. Emphasizes cardio exercises.

Fitness for children 10-12 years old is carried out in specially adapted halls and swimming pools. They have swings, slides, wall bars and other equipment necessary for classes.

Directions in children's fitness

All programs at the European Gymnastics Center are created taking into account the characteristics of age groups. The exercises are completely safe and help children maximize their potential.

Fitness program for 2–3 years old.

The kids play on a soft obstacle course, learn basic exercises, and practice using apparatus under the supervision of an instructor. The presence of adults is required.

Fitness program for 3–4 years old.

More energetic training and functional games. Develops attentiveness and concentration. Children acquire the skill of interacting in a group. A parent's presence is still required.

Fitness program for 5–6 years old.

There are already exercises here to strengthen posture and develop muscles. A trampoline and exercises on gymnastic apparatus are added. Children must be supported by an instructor.

Fitness program for 7 years

. The game form of learning continues. The children master strength exercises using equipment such as ropes, crossbars and parallel bars. Preparations are underway for school physical education lessons.

Fitness program for 8–9 years old.

Trainers are beginning to focus on exercises to develop motor coordination. The sense of balance improves and spatial as well as logical thinking is formed.

Fitness program for 10–12 years old.

The children are more adult-oriented and train attentiveness and endurance. Classes help relieve mental and physical stress and direct energy in the right direction.

Fitness program for 13–14 years old.

The set of exercises is supplemented with cardio training and gymnastic equipment. The emphasis is on strengthening the heart muscle, as well as ligaments and joints, and various stretching elements are actively used.

Fitness aerobics.

Available for children from 1–1.5 years old. General development, balanced programs, competent combination of elements of various sports disciplines. All classes are held in an easy and relaxed manner.

Gaming fitness.

The guys don't need any special skills. The program involves a gentle introduction to the world of sports and a healthy lifestyle through exciting team games.

A child with any level of training can register for classes at the Center. We offer both family and individual visits. So that you can personally evaluate the quality of services, come for a free trial lesson. The foundation for a successful future is laid in early childhood.

Pros and cons of children's fitness

Comprehensive programs are developed taking into account the age and physiological development of each child. Group classes help develop communication skills and the ability to interact with peers.

Other benefits of children's fitness include:

• effective strengthening of muscles and formation of skeletal structures;
• improving coordination capabilities;
• formation of correct posture and proportional anthropometry of the body;
• increasing the flexibility of ligaments, tendons and joints;
• development of strength characteristics and dynamic endurance;
• prevention of cardiovascular, colds, respiratory and neurological diseases;
• stimulation of immunity;
• general healing effect on the body;
• socialization of children;
• ability to solve communicative problems;
• facilitating adaptation to society;
• instilling discipline, self-organization, and concentration.

Among the disadvantages of classes, the risk of injury and the likelihood of psychological difficulties are noted, since all children at this age have different levels of physical, emotional and intellectual development.

Types of fitness for children, basic techniques

Among the most common areas is step aerobics, the peculiarity of which is to perform exercises to musical rhythms. They determine the intensity of movements and the pace of exercise.

Such sports training is varied and has an overall positive effect on the children’s body. Running and jumping exercises help strengthen the cardiovascular system, while bending and squats develop the musculoskeletal mechanism.

Step aerobics classes can be:

• athletic;
• dancing;
• psychoregulatory;
• combined.

Fitball gymnastics is recommended for children 10-12 years old. Such complexes provide play activities with large inflatable balls. They solve health and educational problems.

Fitball gymnastics develops the ability to maintain a balanced body position, strengthens the back, abdominal and chest muscles. Regular training forms the muscular corset of the spinal column.

Children's yoga classes are no less beneficial for a growing body. It is significantly different from its adult counterpart. This is due to the hyperactivity of children and their increased interest in new subjects.

Classical yoga requires concentration and calmness. The children's version is completely different. It is based on the dynamic practices of hatha yoga, combined with games and philosophical and instructive stories heard during classes.

Gymnastics

Acrobatic complexes with the inclusion of dance elements performed to rhythmic musical compositions bring great benefits to the children's body. Gymnastic exercises contain health, applied and sports components.

Fitness of this type improves endurance and increases flexibility. Developmental gymnastics is especially useful for children 10-12 years old, when the muscular-skeletal system is in the stage of active formation.

The following exercises are used in the classes:

• jumping;
• somersaults;
• running;
• cardiological;
• relay races;
• with a skipping rope;
• power.

Classes do not involve significant loads. Gymnastics is more focused on maintaining proper physical condition, improving coordination abilities and acquiring new sports skills.

Complexes of acrobatic exercises require special training. Artistic gymnastics is characterized by higher loads than the health-improving direction. Applied complexes are necessary to improve acrobatic skills.

Often such training programs are adapted to certain types of professional activities that require muscle tension. Health-improving gymnastics strengthens the immune system and reduces the frequency of colds.

Fitness aerobics

Such complexes for children differ from professional sports disciplines. The health benefits of fitness aerobics for schoolchildren are of key importance. There are no excessive loads here.

Such complexes are designed to release excess energy from hyperactive children. Training is carried out in the form of exciting games, which has a motivational value and increases interest in sports exercises.

Fitness aerobics is available to children of any height, weight and body type. The classes are highly intense and are considered more effective than other methods. Recommended training duration is 45 minutes.

Dance fitness and zumba

Such classes contain choreographic, rhythmic, and gymnastic elements. This type of children's fitness develops motor skills and improves coordination. It forms anatomically impeccable posture and reduces the risk of scoliosis.

Advantages of dance fitness and Zumba:

• Individual selection of the program. It is compiled taking into account the age, physical and mental development of the child.
• Release of excess energy. This kind of fitness is indispensable for hyperactive children.
• Lack of excessive physical and psycho-emotional stress. Training is conducted in a gentle and fun way.
• Combination of sports exercises with recitative techniques. This helps develop a sense of rhythm and diction.

Zumba is a sports complex based on Latin American dances and containing elements of aerobics. It has a general strengthening effect on the growing child's body.

Acrobatics

The fitness direction develops dexterity, increases the flexibility of muscle fibers, and increases the plasticity of the body. Such exercises improve strength characteristics and teach you how to maintain balance.

Classic sports acrobatics includes jumping exercises, pair and group etudes. During training, children learn collective interaction and focus on completing the task at hand.

Acrobatic complexes are aimed at developing the ability to adequately respond to non-standard situations and to group correctly when falling. During classes, children perform special exercises that increase agility, speed and strength endurance.

Gymnastics

An elegant and graceful sports discipline designed for girls. Such exercises strengthen muscle structures, enhance the body's immune defense, and accelerate metabolic processes.

As a result of constant training, an anatomically flawless body structure is formed. Rhythmic gymnastics is effective for correcting minor curvatures of the spinal column.

Fitness for children 10-12 years old, which includes elements of rhythmic gymnastics, significantly improves the physiological parameters of the body of schoolgirls. The girls' bodies acquire flexibility and plasticity.

Classes have a positive effect on character development. They increase stress resistance, teach you to endure discomfort more easily and achieve your goals. Most children's programs developed by specialists contain elements of rhythmic gymnastics.

Fitness on trampolines

This is a specific training complex that has contraindications. Fitness on trampolines is prohibited for children with musculoskeletal disorders, chronic cardiovascular pathologies and respiratory diseases.

Jumping exercises develop coordination abilities and contribute to the release of excess energy in hyperactive schoolchildren. This type of children's fitness includes jumping exercises and aerobic steps.

Dynamic movements on an elastic mesh surface help get rid of excess nervous tension, improve mood and activate blood circulation. This does not create excessive stress on the joints and spine.

Supplements for proper training

Professional

Base

Professional

MAXLER | Vitamen?

3 tablets per day

The German company, known in the global sports nutrition market for many years, has released a balanced complex of vitamins and minerals in one package - Maxler USA Vitamen

MAXLER | Mega Gainer?

With the choice of Maxler USA Special Mass Gainer from us, everyone can provide their body with the necessary elements for athletic development and subsequent accumulation of full energy.

BSN | NO- XPLODE 2.0 ADVANCED STRENGTH ?

On non-training days, consume 1 serving once a day on an empty stomach.

The perfectly balanced pre-workout complex BSN NO-XPLODE 2.0 is aimed at maximizing endurance and increasing strength.

BSN | Cellmass 2.0 ?

Post-workout complexes

Mix one measuring spoon with 120-170 ml of cold water or any drink.

It is remarkable that the last decade has been marked by a significant increase in interest in a healthy lifestyle, proper nutrition and disease prevention. And this is normal when the cult of a healthy body flourishes in the family, and children play sports in accordance with their capabilities.

Exercise and swimming - for kids, fitness - for teenagers

, martial arts, football, volleyball, etc. – for older people: an ideal picture of raising a healthy generation. Of course, in order for children to be interested in a healthy lifestyle, it is necessary for parents to serve as an example. No other way.

Exercises with equipment

Various sports equipment are used, which make training varied and increase their developmental capabilities. Children's fitness is not focused on achieving high sports results.

For schoolchildren aged 10-12 years, special programs are being developed with precisely calculated and moderate physical activity. For maximum benefit and comfort of training, gymnastic mats and hoops, balls and jump ropes are used. The presence of such equipment increases the effectiveness of classes.

Fitness ball

The multifunctional sports equipment is characterized by its large diameter, lightness and durability. It can withstand weight up to 300 kg. Exercises with a fitball develop dexterity, balance skills, and increase body flexibility.

This is the simplest and most universal simulator for a child. The fitness ball is used when performing acrobatic exercises, strength and gymnastic movements.

It allows:

• control loads;
• improve coordination abilities;
• increase the flexibility of the spinal column and articular joints;
• develop muscles naturally.

Such sports equipment can be smooth, spiked, with small handles to provide additional points of support. They are used primarily for gymnastics and acrobatic training.

Rug

When choosing such an accessory, you need to add 10 cm to the child’s height. Gymnastic mats vary in thickness, area and material of manufacture. The best option for a child is a model with an orthopedic effect. They have a massage effect.

Such mats are used for yoga, choreography and other types of fitness. Orthopedic products improve blood supply to the brain, warm up muscles before performing strength exercises, and promote proper distribution of loads.

Step

The equipment is a specialized platform that simulates the ascent and descent of a flight of stairs. Used for aerobics. The device is compact, practical and sporty.

Fitness for children 10-12 years old becomes much more productive when using a step platform. The accessory is used primarily in cardio training and as an auxiliary device when performing agility exercises.

Fitness classes for children 10-12 years old can be carried out using a special platform

The equipment is a small elongated platform made of a lightweight but durable polymer composition. Adjustable height increases the versatility and functionality of the equipment.

The non-slip surface ensures a stable body position. The device is equipped with height-adjustable rubberized feet. The step platform is recommended for use during morning exercises and aerobics.

Jump rope and hoop

Such sports attributes allow you to simultaneously develop various muscle groups.

Jumping rope and hoop exercises:

• improve the coordination capabilities of the child’s body;
• increase dynamic endurance;
• develop flexibility;
• increase agility;
• strengthen the heart apparatus;
• increase respiratory activity.

These are simple and cheap, but extremely effective devices for training indoors and outdoors.