Vegetable and Fruit Workout

[cchapan]

Veggie Workout

A new year is a great opportunity to teach kids to get into the healthy habit of exercising. Nearly half of all elementary school students are at an unhealthy weight, which can subject them to coronary disease, blindness, stroke, asthma, and a poor self-image. Illinois is the only state that requires daily P.E. for every public school student. Trainers and group instructors are essential in teaching children the importance of exercising daily. Children are easily motivated but they can exhibit a wide range of exercising habits. I have written this article to give you a few ideas when working with children.

Here is a group of exercises that I have done with my children’s groups that get them off the couch and into healthy habits. The exercises are aerobic, toning, or stretching routines named after different vegetables or fruits. Taking popular aerobic or strength exercises and making them into different fruits and vegetables can make an ordinary workout enjoyable, yet also teach the children the importance of eating healthy fruits and vegetables.

First of all, the trainer needs to make exercising fun. I would suggest using music from http://www.dole5aday.com. The music that is available from this web site is "kid friendly" and talks about the benefits of eating healthy fruits and vegetables. The music is also available for free downloading from this site. In addition, most local libraries have a wide selection of music talking about the importance of eating healthy fruits and vegetables.

For general warm-ups, try the “Tater Tot Trot.” Jog in place and pump your arms. Every ten steps or slowly stretch your neck, look back at the right shoulder and then at the left shoulder. For “Spud Sprints” look straight head and speed up a running pace. Make sure the students land on their heels and not their toes. If you have a fairly large area, try trotting on a running trail inside or outside. The “Trot” works the posterior deltoid, hamstrings, quadriceps, and illiposoas.

The “Strawberry Stretch” is a great exercise to stretch your back, arms, and shoulders. It teaches balance and coordination. First, you cross your right foot in front of your left. Bend down, touch your right toe, count to eight, and then straighten up. Make sure your back stays straight and does not arch. Cross your left foot in front of your right and repeat the stretch. The “Strawberry Stretch” works the lattisimus dorsi, teres major, the triceps, and the biceps. It also helps all three parts of the deltoid including the anterior, posterior and the lateral parts of the shoulder.

“Pumpkin Peeler” works the legs, back, arms, and shoulders. It also teaches balance and dexterity. Stand and lock your fingers together behind your back. Bend forward at the waist and keep your legs straight. With your fingers still locked, raise your arms over your head. Hold for a count of eight. This is can also be done by bending your knees. For an added challenge, stretch out your calf or leg. You can teach about importance of flexing and extending your calf. The “Pumpkin Peeler” is good for the lattismus dorsi, teres major, and gently stretches the legs. It effectively extends the shoulder muscles.


The” Sweet Pea Ski” is of benefit for legs and teaching balance. Stand with your feet together. As you bend a bit in the knees, swing both your arms to the right as if you were using two ski poles on that side. Straighten up then repeat the bend and swing to the left. The “Sweet Pea” is great for the inner thigh, the hip adductor, or the gracilis. It is good for the hip flexors, the obliques, and the pectineus. This exercise offers the added benefit of working the whole gluteus, including the maximums, medius, and minimus.

“Pepper Pops” are great for the beginner and advanced exerciser. It works the legs, chest, and back. Do jumping jacks and clap above your head. For a “Pepper Pop Plus”, add a right kick and a left kick with a clap under the knee. Make sure your back stays straight. It works the erector spinae at the lower back. The chest or serratus anterior and the pectorals major also have a workout as well.


The “Broccoli Bounce” is good for the upper and lower body. Stand with hands clasped behind your heck and your elbows drawn back. Walk in place, raising your knees, bring your left elbow down to touch it. When you lift your left knee, bring your right elbow down to touch it. The “Broccoli” is good for both the hamstrings and the quadriceps. It works the smaller muscles as well as the important part of the legs, the calves, or the gastrocneumuis, soleus, tibialis anterior and the knee.

“Cauliflower Chippers” are a great way to end an aerobic session. It works the knees and the arms. Bounce up and down with your knees without taking your feet off the floor. At the same time, stretch your arms to each side and swing them in giant circles. You may also flex and extend the important yet neglected extensors and flexors of the wrists. You can change the movement of the chippers as well as cooling down by a stretch by elongating your shoulders, back, chest, and arms. The students should be encouraged to walk slowly in order to stretch their legs properly.

You can add additional ideas to the session by playing the video section from the Veggie Tales song,” The Pirates Who Don't Do Anything. “Reward measured improvement with their own copy of the video, and have parents of your clients take turns bringing the snack of fruits and vegetables. Exercise can be fun for children with just a little bit of creativity.



References:

Big Idea Productions, Ultimate Silly Songs, Word 1997

Brownell, Kelly D., Food Fight, McGraw Hill, 2004

Dauer. Victor P. and Pangrazi, Robert P. Dynamic Physical Education for Elementary School Children, Macmillan, 1989


Dole 5 A Day Music
www.dole5aday.com

Essential Youth Fitness

http://www.bodybuilding.com/fun/kidsfitness.htm

Fitness for Fun and for Future

http://www.protraineronline.com/past.../christina.cfm


Learning 90, Couch Potato Jive, September 1990

Murphy, Ann Pleshette, Are Food Ads Fueling Childhood Obesity. December 2, 2003

New York Daily News, Fighting Child Obesity, November 24, 2003

Time Magazine, Why So Many of Us Are Getting Diabetes, December 8, 2003
http://www.time.com/time/magazine/pr...552059,00.html



Christina Chapan is an ACE certified personal trainer, fitness author, education conference speaker and elementary school teacher. She also works in the after school care program at her school. In her spare time, she works as a youth sponsor at her church. If you are interested in learning more about Christina, please visit her websites:

Fit 4 Fun

http://cchapan.tripod.com/

Fit 4 Fun Kids Fitness

http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/