Table Of Contents For Kids

Getting Fit Made Simple For Kids

Table of Contents

1 Setting The Scene. 5

1.2 What Does "Fit" Mean?. 5

1.3 Why Exercise Matters. 6

1.4 You Don't Have to Be Good at Sport 6

1.5 Before You Start 6

1.6 Setting Your Own Goals. 6

1.1 How to use this book. 7

1.2 A Note for Parents/Carers. 7

1.2.1 Exercise. 7

1.2.2 Nutrition. 7

2 Your Objectives. 9

2.1 Introduction. 9

2.2 Possible Goals. 9

2.2.1 Get Fitter. 9

2.2.2 Get Stronger. 9

2.2.3 Improve Your Skills. 10

2.2.4 Become Better at a Sport or Activity. 10

2.2.5 Feel More Confident 10

2.2.6 Have Fun and Enjoy Being Active. 10

2.3 Setting Your Own Goals. 11

2.4 Your Goals Can Change. 12

2.5 Remember. 12

3 The Exercise Zone 💪.... 13

3.1 Introduction. 13

3.2 Lower Body. 13

3.3 Sumo Squat 14

3.3.2 Lunges. 16

3.3.3 Glute Bridge. 17

3.3.4 Step-Ups. 18

3.4 Upper Body. 19

3.4.1 Press-Up. 20

3.4.2 Knee Press-Up. 22

3.4.3 Triceps Dip. 24

3.4.4 Bear Crawl 25

3.5.1 Plank. 28

3.5.2 Side Plank. 29

3.5.3 Dead Bug. 31

3.5.4 Bird Dog. 33

3.6 Full Body & Cardio. 35

3.6.1 Jumping Jacks. 36

3.6.2 Mountain Climbers. 38

3.6.3 Burpees. 39

3.6.4 High Knees. 40

3.6.5 Skater Jumps. 41

4 How to use the workouts. 42

5 The Workouts. 44

5.1 Beginner Workout 44

5.2 Progress Workout 45

5.3 Challenge Workout 47

5.4 10-Minute Workout 48

5.5 20-Minute Workout 50

5.6 Fitness games and challenges. 51

6 Nutrition – Fuel Your Body! 55

6.1 Why food matters. 55

6.1.1 The five food groups. 56

6.1.2 Water and hydration. 58

6.1.3 Breakfast, Lunch and Dinner. 59

6.1.4 Healthy Snacks. 60

6.1.5 Treat foods are allowed. 62

6.1.6 Eating before and after exercise. 62

6.1.7 Food and energy for school, play and sport 63

6.1.8 What does a balanced plate look like?. 64

6.2 Final Thoughts. 65

6.3 ⭐ Nutrition Fun Challenges. 65

7 Common Mistakes and Misconceptions. 66

8 Motivation & Consistency. 68

8.1 Motivation Won't Always Be There. 68

8.2 Small Steps Add Up. 68

8.3 Find Activities You Enjoy. 68

8.4 Don't Give Up Because You Miss a Day. 69

8.5 ⭐ Fun Challenge — Build Your Streak. 69

8.6 Final Thought 69

9 Frequently Asked Questions. 70

9.1 How often should I exercise?. 70

9.2 Do I have to go to a gym?. 70

9.3 How many repetitions should I do?. 70

9.4 What if I can't do a full press-up?. 70

9.5 Do I need to exercise every day?. 70

9.6 Should I count calories?. 70

9.7 Can I still eat sweets, chocolate or crisps?. 70

9.8 What should I drink when I exercise?. 71

9.9 Will exercise make me look different?. 71

9.10 What if I don't enjoy an exercise?. 71

9.11 What if I miss a workout?. 71

9.12 When will I see results?. 71

9.13 What if something hurts?. 71

9.14 Do I need supplements or protein shakes?. 71

9.15 ⭐ Final Thought 71

10 About The Author