Exercises for weight loss in kids

Nowadays, not only some young people may suffer from obesity, but even many children have the problem of obesity. If they become obese while they are growing up, it will affect their development and will also have a bad influence on their future figure. Therefore, parents will be particularly worried. However, they dare not easily try exercises for their children to lose weight. However, children cannot fully withstand the intensity of some exercises.

Stair climbing exercise

Climbing stairs consumes more energy because in addition to the energy consumed by exercise, you also have to overcome your own gravity. For example, climbing 10 floors is equivalent to lifting a body weight of more than 100 kilograms to a height of 30 meters. This part of energy consumption is quite large. It has been determined that the energy consumed by going up and down stairs is 5 times that of walking and 2.5 times that of swimming.

Time, distance

Climb stairs for half an hour each time, 1-2 times a day. Start with a small amount of exercise and gradually reach the requirement. The ideal stair-climbing speed is 30-50 steps per minute, climbing for 10 minutes and resting for 5 minutes. After exercise, the heart rate should be below 140 beats/minute, and 110-130 beats/minute is more appropriate.

Safety Matters

Obese people have poor athletic and coordination abilities and should pay attention to safety. When exercising, you should concentrate, keep your eyes looking forward, lift your feet neatly and accurately, and land your feet steadily, accurately and slowly.

Walking exercise

Walking is a form of exercise, but due to insufficient exercise volume, it often cannot achieve the requirements of weight loss and fitness. However, brisk walking is different. According to tests, the energy consumed by brisk walking is twice that of walking to complete the same distance.

Time, distance

Start by walking 3 kilometers for half an hour every day; in the second week, walk 4 kilometers for 40 minutes; in the third week, walk 5 kilometers for 50 minutes; in the fourth week, walk 6 kilometers for 1 hour, and keep up the routine. Children under 10 years old should walk 40 minutes and 4 kilometers a day; teenagers aged 10-13 should walk 50 minutes and 5 kilometers a day.

So when your children are older, you can let them try running and other sports, because running is a sport that does not require many techniques to master. You just need to be careful not to fall while running. You also need to equip them with a pair of shoes specifically for running. It is best to use running shoes. Only in this way can it help them run.