Kids' fitness

Our blogger shares pro tips on kids' strength and conditioning. Valerio Boldreghini has years of experience coaching Crossfit and Olympic weightlifting. With his pro basketball player experience he is ideally placed to advice teens on their fitness and on team sports preparation.

  1. Body type vs sport talent

    Body type vs sport talent
    Big massive hammer throwers. Slim and muscular jumpers. Tall for basketball, sturdy for rugby. These are just some archetypes of the bodies which  fit a certain sport. Is predestination real - and even if it’s the case - does it affect junior sports enjoyment? Somatotypes is the term for main body types: endomorph, mesomorph and ectomorph. We all fall somewhere...
  2. Fitness is free

    Fitness is free
    What’s the link between sports success and money spent? Some sports are expensive from the get-go. If you see ponies, laser boats or 125cc go-karts on your kids’ wish list, it's a red flag. That's the firing shot for a lifetime of sports expenditure. Other sports require specialist venues. Many parents drive thousands of miles to keep their kids involved...
  3. Love your feet!

    Love your feet!
    The Team Magnus motto is sports injure, sofas kill. Your body is perfectly equipped to restore itself after injuries. But one risk zone happens to be away from our line of vision.... Man vs cheetah Human feet are complex, composed of 26 bones, 33 joints, and over 100 muscles, each with its own tendon/ligament. It is capable of withstanding 7...
  4. Running as fitness tool

    Running as fitness tool
    Since the first Olympics great runners have been god-like. Leonidas of Rhodes won the race in armour and shield (kitted out in bronze...) as well as flat sprints in several early Olympics. Ageas won a a 3500m race in the morning and ran a bonus 100km (!!!) in the afternoon to go and announce his big win to family and...
  5. Vegan diets for kids and teens: Do’s and don'ts

    Vegan diets for kids and teens: Do’s and don'ts
    It takes elite resolve to cut animal products from your diet. If you’ve already taken this step, you have my admiration. Of course, eliminating meat doesn’t mean you are automatically healthy. You can stuff yourself with takeaways, French fries and Coke, working hard towards iron deficiency, bone abnormalities and poor sports performance.* Animal proteins are a great source of protein...
  6. 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...
  7. 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...
  8. 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...
  9. 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...
  10. 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...
  11. 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...
  12. Hydration for Sports: What Should You Drink?

    Hydration for Sports: What Should You Drink?
    Many different kinds of sport drinks promise miracles. Let’s check the facts! Fluids while exercising - the science Allowing muscle fibres to contract: Your muscles work thank to the “sliding” of interlaced fibres, actin and myosin. Water, alongside some minerals, is a key element for this to happen*. If there is scarcity of water in your body (dehydration), the process is...
  13. Camping for Beginners Guide UK

    Camping for Beginners Guide UK
    Didn't camp much as a kid? It's not a big step to offer your own kids some light adventure! Eating outdoors, organising garden games, a weekend of camping - it's the same mindset. There really are only two essentials to being comfortable when you move your regular activities outdoors: You need to stay warm and dry. The food should be...
  14. Quick Workout & Exercise Routines for Adults

    Quick Workout & Exercise Routines for Adults
    Babies teach you how to put your own needs to the side. Family logistics only become bigger as they grow. If you managed to keep your sports up in the free hours you had while your baby or toddler was in childcare, that’s great. Few do! If you're getting into it now, there's great news. Gains show quickly when you...

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