Gulf Indian High School, Dubai

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1 Gulf Indian High School, Dubai Department of Physical Education Workout Routine for Overweight /Obese children s GRADES 4 12 Best Workouts for Overweight Beginners Beginner Exercises foroverweight /Obesechildren Almost one in three children is overweight or obese, according to the American Heart Association in In addition to developing increased risks for diabetes, high cholesterol and heart disease, obese children suffer from a variety of psychological and social problems. Creating an exercise program that burns calories, builds muscles and that kids enjoy will help you reduce the serious consequences of obesity for your child. Cardiovascular Considerations Obesity in children often is the result of a sedentary lifestyle. Asking children to elevate their heart rates to a heightened aerobic exercise rate for 30 minutes or longer may be dangerous. Start with an exercise pace that resembles a brisk walk, rather than a jog. Warm up slowly for the first few minutes, let children take breaks as needed and make sure they drink water whenever they become thirsty.

2 Physical Stress Obese children may develop joint or back pain if they perform repetitive, high-impact exercise, which has both feet leaving the ground at the same time. Examples of this would be running, aerobic dancing, jumping jacks or jumping rope. Even a nonimpact workout, such as on an elliptical machine, might cause knee and back problems because the child's full weight is on her legs the entire time. Look for exercises that don't put constant weight or repeated impact on the child's legs, feet and hips. Best WorkoutsExercisers for Overweight Before you start any exercise program, make sure that you are healthy enough for physical activity. Visit your health care provider and ask questions about limitations or modifications that may apply to you. Then, choose a workout that you enjoy enough to stick to. These programs are particularly well suited for larger people who exercise. See what interests you and then use the tips to get started on a path to a leaner, fitter you.

3 1) Normal Walking Walking requires very little equipment and it can be done almost everywhere. Walking is low impact, improves strength and mobility in the lower body, and can be easy, moderate, or vigorous depending on your specific plan. Tips to start a walking program if you are overweight. If you are absolutely new to exercise, start by walking for just 10 or 15 minutes each day. Gradually add time so that you work towards one full 30-minute session. Don't worry about speed or pace in the beginning. Make consistency your goal. As your fitness level increases, see if you can begin to increase the speed and intensity of your workout. Researchers have found that a moderate intensity can be achieved by reaching a 100 step per minute pace or 3,000 steps in 30 minutes. You may choose to invest in an activity monitor, but an inexpensive pedometer will count steps for you too.

4 2) Aqua Jogging Overview Aquatic jogging provides you with a way to walk or jog while avoiding the impact incurred from walking or jogging on land. According to the Arthritis Foundation, water provides 12 times the resistance of air, so you can strengthen and tone your muscles while jogging in the water. Aquatic jogging is especially beneficial for those who have joint pain, who are recovering from an injury Water activities are particularly well suited for people who have painful joints or difficulty moving. But lap swimming is too intense for many people and water aerobics classes are not always available. A good alternative is aqua jogging. Aqua jogging is simply running in the water with the help of a buoyancy belt. You get all of the benefits of running or walking without the impact.

5 You may be able to find a buoyancy belt at the pool where you swim or you can buy one online. Then head to the deep end of the pool and begin jogging. Tips to start an aqua joggingprogram. Your feet shouldn't touch the bottom of the pool when you aqua jog. This may seem counter-intuitive, but you move forward in your lap lane only by moving your legs against the water. It takes more effort than you might imagine, so start slowly and increase during your workout as you begin to feel fitter. If you are uncomfortable in the deep end, begin in the shallow area and gradually move into deeper water as your comfort level increases. Shallow Water Jogging Stand in water at a depth between knee-level and chest-level for shallow water jogging. Jogging in shallower water will increase the impact and decrease resistance, while deeper water will increase resistance and decrease impact, so choose a depth you feel comfortable jogging in. Jog just as you would on land: Move your arms and legs in concert, jogging back and forth across the width of the swimming pool. You can change the water depth as you go, increasing and decreasing resistance and impact for a more varied workout. Deep Water Jogging Use a water noodle or a special aqua belt to help keep yourself afloat while jogging in deep water. If you use a noodle, place the noodle between your legs. Jog one of two ways: pushing through the water just as you would as if jogging on land, or swinging your arms and legs pendulum-style with your arms and legs extended straight in the water.

6 3)Bodyweight Walking Lunge 1. Stand up straight with a slight bend in your knees and look forward. This is the starting position. 2. Step forward with your left leg while maintaining your balance and squat down through your hips. 3. Keep your torso straight and head up. Don't allow your knee to track out over your toes. 4. Continue the movement by driving your left heal into the floor and standing straight up - bringing your right foot forward to meet your left foot. 5. Continue moving forward in this fashion by alternating which leg you lead with. 6. Repeat for desired reps.

7 4) Pilates exercise Pilates 30 Minutes Exercises Full Workout Doing at Home! A system of exercises using special apparatus, designed to improve physical strength, flexibility, and posture, and enhance mental awareness. Benefits of Pilates Total Body Workout Pilates works the body in a functional way, using muscles in synergy with each other. This is the way that the body is designed to be used and the movement sequences performed can prepare you for the physical challenges of everyday life. Pilates for Weight Loss Pilates will contribute to your overall strategy to lose weight by increasing muscle tone. Muscle is metabolically active; the more of it that you have the more calories

8 you will burn. The best way to get the weight off would be to combine regular Pilates sessions with 5 x 30 minutes of cardiovascular exercise per week. Other than increased muscle tone, Pilates will strengthen your body, preparing it for the more dynamic calorie burning work outs. 4 )SQUAT THRUST WITH PUSH Effected Areas: leg and arm muscles, chest and back: Standing straight up with your feet about twelve inches apart and your hands down by your side. While keeping your back straight, crouch down by bending your knees until your hands touch the floor in front of your toes. This will be the "squat" position. With your hands flat on the floor in front of your feet, kick your feet straight out in back of you. This will be the "push-up" position. While keeping your legs and back straight, bend your elbows and lower your body until your chest touches the floor.

9 Now straighten your elbows to raise your body back to the "push-up" position. Jump back to a "squat" position while keeping your hands on the floor. Now stand up straight to original "starting" position. Perform 2 sets of 10 reps. 5)Aerobic Exercise (Fat-Burning Cardio Dance Workout: Denise Austin) It is widely accepted that aerobic exercise improves the symptoms of depression. Health benefits. Besides strengthening your heart and lungs, aerobic exercise can help lower your cholesterol, reduce your risk of type 2 diabetes, improve your immune function, and lower your blood pressure. Physical benefits.

10 6) Zumba Dance Workout for weight loss One hour of fast dancing burns 446 calories if you weigh 155 pounds and 532 calories if you weigh 185 pounds. You need to burn 3,500 calories to lose 1 pound, so with three one-hour Zumba sessions a week, you should lose at least 1 pound in a little over two weeks or almost 2 pounds a month.

11 KINDLY NOTE: There are six workout exercise plans. Your ward may select any four exercises. It is recommended that your ward should take the selected exercises at least for one month. The Analyzed result chart of the student should be duly filled and submitted to the P.E Department on or before (Sunday)

12 What is BMI? Body Mass Index is calculated using weight and height measurements and is an indicator of body fatness. It is not a direct measurement of fat, but research has shown that BMI measurements correlate to direct measurement. It s an inexpensive and easy-toperform way to screen for possible weight issues that may lead to health problems. BMI is measured differently in adults than in children, soit is important to use the proper calculator to find out yours and your child s separately.

13 SL/NO WORKOUT EXERCISE 1 Normal Walking 20mns DURATION 2 Aqua Jogging 15mns 3 Bodyweight Walking Lunge 10 repetition (3 set) 2 seconds rest in each repetition. 4 Squat thrust with push 10 repetition (3 set) 2 seconds rest in each repetition. 5 Aerobic Exercise Total 15mns: 5mns (3 second rest) 5mins (3 second rest) 5mns (3 second rest) 6 ZumbaDance Workout for weight loss Total 15mns: 5mns (3 second rest) 5mins (3 second rest) 5mns (3 second rest)

14 Gulf Indian High School, Dubai Result analyzing chart SL/No NAME GRADE AGE EXERCISE SL/NO: HEIGHT WEIGHT BMI RESULT FEEDBACK FORM No Questionnaire Yes No Comment, if any 1 Have your ward taken the workout exercises properly? 2 Have your ward taken the workout exercise without any break? 3 Have your ward taken the workout with his/her own interest? 4 Have you noticed any change or improvement after the workout exercises? 5 Are you satisfied with the workout plan? Signature of Parent: Date:..

15 Contact no. of Parent:.. Gulf Indian High School, Dubai PHYSICAL EDUCATION DEPARTMENT Best Workouts Grade : 4 to 12 SUMMER WORKOUT CHART Specific workout for all the children who wish to be in the school teams to compete in the inter school events for the academic year (Excluding over weight /obese children)

16 1) WARMING UP EXERCISE Stretching exercises Slow jogging Shuttle run SL/NO WORKOUT EXERCISE DURATION 1 20mns Normal Walking 2 Aerobic Exercise Total 15mns: 5mns (3 second rest) 5mins (3 second rest) 5mns (3 second rest) 3 ZumbaDance Workout for weight loss Total 15mns: 5mns (3 second rest) 5mins (3 second rest) 5mns (3 second rest) 2) WARMING UP EXERCISE Stretching exercises Slow jogging Shuttle run

17 3) 4)

18 Gulf Indian High School, Dubai Result analyzing chart SL/No NAME GRADE AGE EXERCISE SL/NO: HEIGHT WEIGHT BMI RESULT

19 FEEDBACK FORM No Questionnaire Yes No Comment, if any 1 Have your ward taken the workout exercises properly? 2 Have your ward taken the workout exercise without any break? 3 Have your ward taken the workout with his/her own interest? 4 Have you noticed any change or improvement after the workout exercises? 5 Are you satisfied with the workout plan? Signature of Parent: Date:.. Contact no. of Parent:..

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