26.11.2010

Children's five in five workout

I've just come across this on the BBC website and I think it's brilliant. It's a 5 minute workout of 5 exercises which covers the whole body, works the heart and challenges the child's strength, agility and balance. I've tried it myself and it's very effective and definitely challenging. I think most adults in the UK would struggle to complete all the exercises. The British Association of Sport is recommending that the government introduces this approach into all schools PE lessons which they believe have become too easy. In my view this would be a massive step forward for children's all round health and fitness.

The 5 exercises are:

1. Forward lunge - alternate leg forward lunges with hands touching the the floor when the leg is forward
2. Upside down bug - an abdominal crunch starting with both arms and legs outstretched and raising the right arm and right leg at the same time so that the hand touches the ankle, then repeat on the other side
3. Hip Hikes - this is basically a side plank, hip raise which is good for core strength
4. Hot Foot Lizards - my personal favourite and a great exercise for balance and core strength. Start face down, on hands (with straight arms) and toes, touch left hand to right foot by bringing foot towards hand and meeting half way, repeat on other side.
5. 8 Count Bodybuilder - tough but good - a press-up (hold, lower and raise), then jump the feet out to the side, bring them back together, bounce the feet in towards hands, stand up and jump

Article: 'Doctors say most PE lessons neglect all-round fitness'

Published Nov 26th, 2010, by Adam Brimelow, Health Correspondent, BBC News

Experts say many children do not get a proper workout which helps them develop coordination, strength and agility. The British Association of Sports and Exercise Medicine wants all schools to use a short exercise routine called "five-in-five". But the government said PE was a matter for individual schools.

Specialists in sports and exercise medicine say that too often PE lessons focus on developing sports skills rather than encouraging flexibility and movement.

The British Association of Sports and Exercise Medicine (BASEM) has endorsed a quick training programme designed to address this. Five-in-five provides five exercises in five minutes. A leading international sports coach, Kelvin Giles, has devised more than 20 five-minute routines. He has worked with elite sports men and women around the world, from athletics and rugby to football and tennis