What are some exercises suitable for children to lose weight?

Today, many families will have one child, and the family members will love the child very much. They will give the child whatever he wants and let him eat whatever he wants. However, this will also cause the child to become too obese, which is extremely detrimental to his health. Do you believe it? There are many obese children around us! So, what are the exercises suitable for children to lose weight?

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.

speed

In principle, it is 1 kilometer every 10 minutes. You can start slower and gradually reach the requirement later. The walking distance and speed can be controlled by the heart rate after exercise. Generally, the heart rate should not exceed 150% of the resting heart rate.

posture

Take bigger steps, and each step for children over 13 years old and adults should be no less than 70 cm. Raise your head slightly, lean your upper body forward slightly, and relax your shoulders; swing your arms forward and upward as much as you can, breathe evenly, and concentrate; when taking a step, move your center of gravity from the heel to the toes first, and be strong and powerful.

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.

If children are too obese, it is easy to cause many diseases, so choosing exercise to lose weight is a very good choice. What are the exercises suitable for children to lose weight? I believe everyone is clear about this. Parents must supervise their children. To lose weight, they must control their diet, but they must also provide them with enough nutrition!