Here is a complete exercise program for kids who want to lose weight →

Overweight and obesity

It is all due to excessive accumulation of body fat

The problems that arise

The former is a possible health hazard.

Pre-obese state

The latter is defined as

A chronic metabolic disease that harms health

The 2020 Report on the Nutrition and Chronic Disease Status of Chinese Residents shows that the overweight and obesity rate among children and adolescents aged 6 to 17 in my country is as high as 19%, and the overweight and obesity rate among children under 6 is 10.4%. The problem of overweight and obesity among children is becoming increasingly prominent, which not only seriously affects children's physical health, but also has many adverse effects on their life, study and psychology.

Obesity is hereditary, and the upbringing environment also has a great impact on children's obesity. A sedentary lifestyle, an unreasonable diet, and irregular work and rest habits will increase children's risk of obesity. Summer vacation is here, and overweight and obese children should make good use of this time to exercise more and control their weight.

Weight loss exercise design principles

Body mass index (BMI) is an index that reflects the body fat of school-age children and a parameter for estimating the incidence of obesity. The "National Student Physical Fitness Standards" revised in 2014 divided the BMI of boys and girls from the first grade of primary school to university into different levels. Depending on the degree of obesity in children, the weight loss exercise program should also be different.

Image source: Gaoding Design

The design principle of the children's weight loss exercise program is to focus on aerobic exercise, which promotes the overall development of physical fitness while losing weight.

Overweight and obese children should first receive nutrition and exercise guidance, learn how to eat healthily and exercise appropriately, try to return to a normal weight, or maintain their weight so that it does not continue to increase, and then seek to lose weight through exercise.

Losing weight is a long and arduous process that requires the joint efforts and perseverance of parents and children.

Recommend a complete exercise program

The purpose of exercise for overweight and obese children is to reduce body fat levels, improve cardiopulmonary function and sugar and lipid metabolism, and increase self-confidence in their bodies.

A complete exercise program for overweight and obese children should include warm-up, formal exercise, and post-exercise relaxation and stretching.

01Warm up like this

Preschool children: You can choose rhythmic and dynamic music combined with calisthenics to warm up.

School-age children: They can do 5 minutes of dynamic stretching, including head exercises, chest expansion exercises, waist exercises, lunge stretches, wrist and ankle movements, 5 minutes of brisk walking on a treadmill at a speed of 6 km/h, or brisk walking for a distance of 500 meters.

Image source: Gaoding Design

02Choose a formal sport

Walking : The speed is 80-100 meters/minute. Start with a 30-40 minute walk and gradually increase to 60 minutes. The time is arranged after dinner. Do it once a day, 5 days a week. The heart rate is controlled at 85-110 beats/minute. You can do some exercise before going to bed every night.

Jogging : The speed is 100-110 meters/minute, jogging for 20-30 minutes every day, once a day, 5 days a week. The time can be arranged from 3:30 to 5:00 pm from Monday to Friday. The heart rate starts from 90 beats/minute, gradually reaches 120-130 beats/minute, and maintain this exercise intensity for 5-10 minutes. In addition, you can play ball or do exercises once a day.

Cycling : Speed ​​180-200 m/min, 20-30 minutes each time, 1-2 times a day, between 10-11 a.m. and 4-6 p.m., 5 days a week. Heart rate should reach 90-100 bpm. At the same time, you can do rope skipping, shuttlecock kicking or weight loss exercises once a day.

Rope skipping and shuttlecock kicking : 5 sets a day, 5 minutes of continuous skipping or kicking in each set, 1 minute of rest between sets, 6 days a week. Heart rate should be controlled at 120-130 beats/minute.

Stair climbing: 5 sets a day, 5 minutes of continuous climbing each set, 1 minute of rest between sets, 6 days a week. Heart rate controlled at 120-130 beats/minute.

Image source: Gaoding Design

03Relax like this after exercise

Preschoolers: Parents can guide children to relax and stretch by imitating animal postures or movements of daily activities. Parents can also use gentle massage techniques to help children relax their muscles.

School-age children: After stopping exercise, walk slowly until the heart rate drops to a resting level, and then stretch the tense muscles. You can do seated forward folding, standing single-leg forward folding, supine spinal twisting, and relax the quadriceps, hamstrings, gastrocnemius, etc.