Cardio Activities Without Equipment for Kids
According to the American Academy of Pediatrics, a school-age child should exercise briskly at least three times a week for 20 to 30 minutes at a time. To fulfill this recommendation without breaking the bank on exercise equipment, plan some cardiovascular exercises that don̵7;t require anything except a willing participant. As long as your child is warming up and stretching before and after, he will be happy and healthy with his exercise regimen.
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Jogging and Running
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Running, jogging and brisk walking are simple methods to get your child's heart rate up. Chasing after the family dog gets your kid moving, too. Even playing tag, participating in a relay race or challenging a friend to a regular race around the backyard or school track will do it. Throw some athletic shoes with good supports on your kid, offer some encouragement and he̵7;s set.
Plyometrics
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According to American College of Sports Medicine, plyometric exercises ̶0;exploit the muscles̵7; cycle of lengthening and shortening to increase muscle power̶1; and increase the heart rate. These are usually done in intervals, such as three sets of 10 with a two-to three-minute break in between. Over time, increase the number of repetitions or sets. Jumping jacks, squats and jumps are plyometric exercises that your child can complete with no equipment. Hopscotch and skipping fall into this category.
Dancing
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Turn on some fun, upbeat kid-friendly music and encourage your kiddo to shake his booty. A dance party can get the blood pumping without any equipment. Even if he pulls out moves you̵7;ve never seen and would never attempt, coordination isn̵7;t the key -- the cardio exercise element is. If you join in the fun, you can both get a workout and a good laugh out of the family dance session.
Yoga
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Although yoga is usually done slowly, if your child knows the poses and is comfortable with doing them, he can move through them faster to increase his heart rate to make it a cardio workout. Poses such as warrior, chair and crow incorporate large muscle groups and require concentration and balance to do them correctly. Not only can this fulfill the cardiovascular aspect you̵7;re looking for, it will also increase your child̵7;s flexibility, strength, stamina, coordination, focus and relaxation.
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