Exercise Guidelines for Kids

Endurance Training Principles and Guidelines for KIDS

Neeraj Mehta in Kids session

The following recommendations should be modified according to the individual needs of the child.  Because children are not able to give legal consent, parents must sign permission or consent from before children are allowed to participate in classes.

Frequency

Youth aerobic activities should be performed 2-3 times per week to create a training effect.  However, as will all forms of cardio-respiratory conditioning, the response in children varies.

Duration

Attention span and physical capacity of children vary depending on age and developmental stage.  It is important for instructors to establish the amount of time appropriate for the chronological age and developmental level of the participants.  For youth, duration of activity may be more beneficial than intensity, due to varied developmental stages of maturation.  A longer, less intense program allows for greater attention span with less physiological stress and provides positive health and social benefits.

Intensity

Any activity should represent the normal bell curve of heart rates.  Intensity varies depending on activity. Adult standards may be used to monitor exercise intensity, but is more appropriate to calculate 200 bpm minus age vs.220 bpm minus age for estimated heart rate.  The RPE scale should also be modified for youth fitness programs so it is easier to understand.

For an aerobics class, exercise selection, elevated movement, movement patterns and sequencing, speed and lever length are important in regulating the exercise intensity.

Aerobic activities can range from fun group play, obstacle courses, organized recreational sports and games, individual and team sports to dance activities and step and slide for kids.  Activities will vary on the age and skill level of the children.

Suggested by Neeraj Mehta, Fitness Expert and Director of GFFI Fitness Academy

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Reference: 
Physical Activity for Everyone: Guidelines: Children | DNPAO | CDC
www.cdc.gov/physicalactivity/everyone/guidelines/children.html‎
Nov 9, 2011 - This may sound like a lot, but don't worry! Your child may already be meeting the Physical Activity Guidelines for Americans. And, you'll soon ...
Physical activity guidelines for children - Live Well - NHS Choices
www.nhs.uk/Livewell/.../physical-activity-guidelines-for-children.aspx‎
by NHS Choices - ‎2013
Physical activity guidelines for children under 5 years to keep them fit and healthy, including simple ways to build activity into their day.
Department of Health | Physical Activity Guidelines
www.health.gov.au › ... › Physical Activity‎
May 17, 2013 - Physical Activity Recommendations for Children 0-5 years. Being physically active every day is important for the healthy growth and  ...
Australia's Physical Activity recommendations for children and ...
www.health.gov.au › ... › Physical Activity‎
The web links on this page are a collection of existing Physical Activity recommendations for children and young people.
CSEP - Get the Guidelines - Canadian Society for Exercise Physiology
www.csep.ca › Home › Guidelines‎
Canadian Society for Exercise Physiology, new Canadian Physical Activity Guidelines Early Years (0-4 years), Children (5-11 years), Youth (12-17 years), ...