Warm ups
If you attend aerobics classes or enjoy playing sport yourself you will be aware of the importance of warming up before working out and this rule applies just as much, if not more so, to children. Many adults assume that because children are young and more supple than themselves they do not need to warm up gradually, but young muscles are just as easily pulled and warming up properly helps children to focus and adopt the right frame of mind for exercise. Let the children know, from the start, that you have created a proper fitness plan for everyone (including yourself) to follow.
If possible, draw up a circuit diagram that everyone can refer to and encourage the children to make their own fitness plan booklets.
Make sure that every part of your fitness session is appealing and fun.
Warm ups do not have to consist of repetitive stretches to be effective.
Super Tramp's PT Bouncer can be used for warming up and for a full-body workout later on. This rebounder or 'mini trampoline' will encourage children to gently bounce without putting any strain on joints or muscles.
The Bouncer comes with six legs that unscrew for storage, it has a diameter of 102cm and it stands 23cm off the ground when in use, priced 79. A book entitled Rebounding for Health is also available, priced 5.99 and there are two videos detailing workouts and routines from beginner to advanced, priced 12.95 each.
Also available from Super Tramp, the Wobbler consists of a balance board with integral game and ball that encourages co-ordination and balance and strengthens the lower legs and ankles. Additional game trays are also available; the Wobbler measures 41 x 64cm and is priced 34.
Telephone 0800 1971897 www.supertramp.co.ukThe Hopscotch Play-Mat can also be used as part of your warm-up routine and then incorporated into other workouts. If you give children four random numbers each that they have to throw the stones and play on, within a given time limit, you will ensure that they warm up swiftly without becoming bored or hanging around.
The Hopscotch Play-Mat includes two soft padded 'stones', is designed to be used in or outdoors and measures 201 x 67cm, priced 22.99 from Mulberry Bush.
Telephone 01403 754400 www.mulberry-bush.com
TP's Pogo Stick provides an easy and safe way of warming up on the spot as the child can bounce as gently or as vigorously as she likes. The Pogo Stick is designed to be heavy duty and measures 118cm in height, priced at Pounds 19.95.
Telephone 01299 872800 www.tptoys.com
Workouts
Activities need to be varied to maintain interest but also consistent to build up overall fitness. Children will enjoy friendly competition, providing this element is kept low-key and doesn't obscure the aim of the activities, which is for everyone to get fit; so avoid straight forward running races and team games where children need to pick sides. The Hopper Race Kit could be used for relay teams or as part of a workout 'circuit'.
The kit includes four numbered hoppers that each measure 170cm in circumference, a whistle and a flag, priced 39.99 from JoJo.
Telephone 0870 241 0560 www.jojomamanbebe.co.ukConstruct-a-hoop comes in eight segments that snap together to form a hoop 87.5cm in diameter, and break apart quickly for easy storage. The hoop can be used in the traditional way as part of a cardiovascular workout, or as part of an obstacle course to jump through. Priced 4.99 from Davies Sports.
Telephone 0845 1204515 www.daviessports.co.uk
Asco's Ball 80 (see cover) has been designed to meet the tough conditions in school and could be used between two children who have to get the ball to a finish line, without using their hands or feet, or passed overhead through a line of children (see upper body exercise below). The ball is orange, inflatable, measures 80cm in diameter and weighs 2.5kg, priced Pounds 28.50.
Super Plank, also from Asco, consists of a plastic board, 40cm in length, 30cm wide, mounted on castors. The board is more easily manoeuvred than a skateboard but still provides a challenge. Super Plank is available in red, yellow, green and blue, priced 20.75 each.
Telephone 0113 2707070 www.ascoeducational.co.uk
Upper body exercise
This is a neglected area, especially for children, because most people believe it's simply imperative to get them running around. However, children who are obviously unfit and who lack the confidence to join in with group activities will find that their fitness improves. Upper body exercise helps to build stamina, exercises the heart and naturally leads on to a full-body workout. Stats Punch Ball with stand and padded gloves encourages children to move on their feet without them having to run anywhere or compete with anyone. The Punch Ball with stand measures 120cm high; the set is priced at 17.99 from Toys 'R' Us.
Telephone 0845 786 9778 www.toysrus.co.uk
The Play Parachute is an ideal prop for getting children to work their upper body and for sliding seamlessly into a full workout. If you start with the children kneeling or sitting and have them lifting the parachute up and down, either to music or to your counts, they will work their upper bodies without even being aware of it, and as things progress you can incorporate lots of games and activities. LFC's Play Parachute comes in two sizes: 3m, priced 62.99 and 5m, priced 102.99. Both parachutes are made from ripstop nylon with handles and come with an activities book and storage bag.
Telephone 08458 506507 www.lfc-ltd.co.uk
The Super Jump is an interesting variation on the traditional skipping rope and is designed specifically to work the shoulders and arms. Instead of holding two separate rope handles you hold one long bar just above waist level and lift the looped rope over your head. A set of six Super Jumps is priced 29.95 from Davies Sports.
Telephone as before
TEN TOP TIPS
* Choose multi-purpose, easily-stored equipment that can be used indoors as well as outside to make sure you keep going through winter.
* Seek parents' permission and ensure you know about medical conditions like asthma.
* DIY - if children see you in a tracksuit and joining in they are more likely to feel enthusiastic.
* Always warm everyone up and down at the beginning and end of each session.
* Concentrate on each individual's fitness rather than on group competition.
* Never force or criticise a child's activity.
* Do not include weight loss/calorie counting in your plan.
* Provide each child with an individual plan/progress chart and they will feel more involved.
* Accompany activities with music the children like to listen to and the session will race by.
* Try to get someone from your local gym, football or athletics club to come along and provide inspiration.
HUFF & PUFF
The Huff & Puff programme is designed to be a cross-curricula project to get children moving and to encourage playground activities. Resources include teacher's video and notes; a Heart Line pack with whistles, stopwatch, marking paint; a Games Shop with cats cradles, jump ropes, balls, tennis sets, Diablos, mini stilts, basketball and lots more besides.
Huff & Puff packs are priced from around 195 from Davies Sports.
Telephone as before
