Kids' fitness

  1. Posture, text neck and sport

    Posture, text neck and sport
    Posture is how you “hold up” your body when doing any activity, even sleeping. It doesn’t have a specific definition: you can somehow imagine it as the equivalent of your mental attitude, but on the outside. You can have a “proud” sitting posture, with your ribcage projected towards your laptop/book, or a slouched, “sad” curved posture. It is really easy...
  2. Muscle gains - puberty superpowers

    Muscle gains - puberty superpowers
    You have a puberty superpower to develop muscle tone for life and you need to grab it now. Between the ages of 10 to 17 you have literally a once-in a lifetime opportunity to turn your type 1 slow twitch muscles into type 2 fast twitch muscles. Toned muscles are the classic representation of athletes - in fact they make...
  3. Bone strength - puberty superpowers

    Bone strength - puberty superpowers
    Jumps, sprinting, pulling or pushing - the more you fit in as a youth, the more you extend your limits for a life in sports. There is an amazing window from around age 10 to late teens when you can maximise bone strength for life with simple resistance training. I’ll cover the remarkable shot you have in puberty to improve...
  4. Cardio wins - puberty superpowers

    Cardio wins - puberty superpowers
      As for bones and skeletal muscles, there is a time-window during your teens when the respiratory system grows at the fastest rate of your life. Your heart, the muscle which controls your circulatory system, is closely linked to your respiratory system. Great news is, during puberty it starts responding to exercise. Your body is now capable of making your...
  5. Max coordination - puberty superpowers

    Max coordination - puberty superpowers
    During puberty you can hitch a ride to max out on sports coordination for life. It’s a unique opportunity you don’t want to miss, and I’ll explain the physiological science here. My pro tip is to engage in different disciplines and sports from the age of ten onwards, if not earlier. I don’t mean random participation depending on your mood...
  6. Stretching - a mythbuster

    Stretching - a mythbuster
    There are claims that 15 minutes of stretching every day reduces the risk of injury to pretty much non-existent and counter-claims that stretches weaken your joints. Let’s debunk some myths about flexibility training. The anatomy of a joint A joint connects two bones. Some joints aren’t meant to move at all (e.g. the flat bones which your skull is made...

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