by Blayne Soriano, Level 2 CrossFit Coach and CrossFit Kids Coach
First off, I absolutely love what I do. I am extremely grateful for the path nutrition and fitness has taken me on. I will continue to grow and push myself so I can further help others the best I can.
With that being said, let’s talk exercise.
First, ask yourself why you want to exercise. What results you are seeking to get? How are you going to do your part to work toward?
Now, make a plan.
I suggest working out three to four days a week at 30 to 60 minutes each session. I recommend that on two to three of those days you weight train and do cardio. On one to two days just do cardio; enough to get the heart rate elevated and your skin a little sweaty.
The combination of both cardiovascular endurance and weight lifting, in my opinion, is highly effective, and my favorite way to exercise.
For children, the Department of Health and Human Services recommends at least an hour of physical activity a day for ages 6 and older, with vigorous activity included at least three days a week. Kids also should participate in muscle-strengthening and bone-strengthening activities at least three of the days.
Normal school-age activities such as playing on playground equipment and jumping rope fit the bill, as do organized sports. Melding physical activity into your kids’ daily lives will:
Improve aerobic fitness, muscle strength and endurance in ages 6 to 17.
- Improve bone health and weight in ages 3 to 17.
- Reduce risk of depression in ages 6 to 17.
- Improve cognitive function in ages 6 to 13.