When your kids are athletic, it’s essential to take care of their physical health. Therefore, having a proper diet and regular workout for kids athletes at home in their routine is a must. It builds the strength, endurance, flexibility and coordination for young athletes and improves stamina.
Why is High Stamina Important for Athletes?
A person’s stamina refers to their ability to exert physical or mental effort for an extended period. By increasing your stamina, you can handle discomfort or stress while doing an activity. Daily workout reduces fatigue and induces sound sleep. Your daily activity level is enhanced when you have good stamina.
In sports, your kids are constantly using their energy and to maintain that high energy on track it’s important to have high stamina!
How to Build That Stamina?
#1. Eating Multiple Meals a Day
Consider a five-meal plan with smaller portions rather than a three-meal plan with bigger portions for your kids. By doing this, their body’s metabolism will improve since energy will be available continuously. Furthermore, if they eat a lot in one meal, their body is likely to feel sluggish afterwards.
Muscles require protein to function properly. That’s why don’t forget to include proteins such as eggs, dairy products, chicken and pulses in their diet. Fat is also important as it stores energy. Although you should restrict the amount of fat that kids consume, there are some good fats that they should take in proper quantity. You can get healthy fats from fish oil, flax seeds, dark chocolate, nuts, chia seeds, avocados, and dark chocolate.
#2. Regular Fitness Exercises for Kids
It is recommended to work out at least 30 minutes a day, 5 days a week, to maintain an average level of fitness in kids. It will take a while for their stamina to build up, so be patient until they have the stamina they require.
#3. Taking Proper Rest
You should never force your child’s body to go beyond its capabilities. It is better to halt if they cannot handle that much stress. Make sure that they get a good night’s sleep. A healthy lifestyle begins with getting enough sleep.
#4. Listening to Music
Yes, you read it right. Whether you’re looking to boost your kid’s stamina or need some inspiration, we suggest you make them plug in headphones and listen to their favourite music while working out. It is a proven fact that listening to music while working out improves performance and delays fatigue.
These are great ways to boost stamina, but you won’t get results if you miss out on regular exercise. We have listed some best exercises to do at home for your kids. Keep reading!
Best Exercise for Kids at Home to Build Stamina
Push-ups
Performing push-ups is an easy exercise that strengthens the upper body and your core. Exercises like this cause the body to use different muscles, including your chest, biceps, triceps, shoulders, back, and legs.
Squats
Performing squats involves much muscle activity. Not only does it make you fit, but it also improves the strength of your muscles and ligaments.
Burpees
In addition to making push-ups more intense, burpees are great for improving cardiovascular fitness. Start with the squat position with hands on the ground; kick the feet back so that you’re on your hands and toes, and then do a push-up. Immediately return to the squat position and come back to where you started after jumping into the air.
Skipping
Jumping rope, or skipping, is a simple and inexpensive cardio workout that builds stamina, burns calories, and tones calves. It’s possible to burn up to 154 calories in 15 minutes, even if your child moves slowly (less than 100 skips per minute). As a result of skipping, their agility also gets improved.
Jumping Jacks
In the gym, jumping jacks are a common exercise during cardio workouts and it can be easily performed at home. It works on the entire body and improves the overall endurance level. Jumping jacks help lose weight and improve flexibility and blood circulation. Furthermore, this is a workout that can be made even more powerful if one follows repetitions.
Planks
Kids’ bodies will build up endurance when they hold a plank for a particular period every day. The purpose of endurance training is to build physical stamina, strengthen and tone the muscles.
Dancing
Your child can’t get a better workout than through dance. Their body must be used in every way to dance properly. Therefore, a dance workout is a full-body workout in the truest sense of the word.
The benefits of exercise are numerous, including improving coordination, memorisation, endurance, and flexibility. You will notice a difference in your overall mood, decreased stress levels, and increased stamina.
YouTube Videos or Exercise Apps
Having access to the Internet will give you a wealth of ideas for endurance activities to increase your child’s stamina.
Sworkit is a free app aimed at helping you stay active and strong through fun exercises to do at home. Also, kids who find it hard to participate are better off with Tabata workouts, which are short and sweet bursts of activity.
Keep Your Athletic Child Smart with the Help of The Real School Of Montessori
Having a balance between studies and sports is important for child athletes. And it can become overwhelming for them to manage things on their own. That’s why with the help of Real School Of Montessori, your child can have a balanced study plan. We offer one-on-one mentorship, rewarding games and real-life goal settings for the holistic development of children. Our fun learning environment will keep them engaged in their studies without making them feel they are learning! So, without wasting any time, schedule an upcoming masterclass for them and give them happy learning!
