The principle of working on a treadmill seems quite clear and simple to anyone: get up and go. Well, or ran. Depends on the level of training. A monotonous and rather long task, isn’t it? What if we look at this process from a slightly different angle and make small changes? This is what we will talk about now.
One of the options for diversifying activities on the track is a combination of aerobic and strength training.
Ekaterina Dyachenko
fitness trainer
Our task is to diversify cardio so that it is not boring and monotonous.
Circuit training
If you just get bored with running, you can give yourself a full-fledged circuit training session. In 40 minutes you will burn many more calories than if you just ran. The most important rule is not to rest!
Run
Duration:
10 minutes.
Photo: istockphoto.com
We run them at a pace that is comfortable for us, without raising our heart rate to the limit.
If you have problems with a 10-minute run, you can replace it with interval running. We walk calmly for two minutes and run for two minutes. In this case, aerobic exercise lasts the same 10 minutes, without changes.
Circuit training with expanders from the absolute world champion in bodybuilding
Squats
After cardio, we don’t rest and immediately go to the barbell.
- We place our legs shoulder-width apart, feet parallel to each other.
- We place the bar on our shoulders and bend our legs to a right angle, keeping our back straight.
- The head does not drop, the gaze is in front of oneself. We work with a weight that is difficult for 10 repetitions.
We perform squats 10 times.
Photo: istockphoto.com
MAGAZINE Preschooler.RF
Summary of educational activities in the middle group “Walk along the path of health.”Tasks:
- teach children to take care of their health
- explain the importance of vitamins for humans, introduce vitamins A, B, C, D
- consolidate basic concepts: “personal hygiene” , “vitamins” , “healthy products”
- develop children's ability to answer questions
- develop thinking, memory
- develop an interest in personal hygiene items
- develop an interest in a healthy lifestyle
- create a positive emotional mood
Material: flowers, wood with toothbrush, toothpaste, soap, towel, comb; illustration of happy and sad teeth; dummies of vegetables, fruits, sweets; audio recording of nature sounds.
Progress of the lesson:
Educator: Guys, we have a guest today
He wears a Jolly Cap instead of a hat. And he is only as tall as a child's shoe.
With a flashlight and a song, he walks through the forest at night. You won't be wrong if you say:
- This is... (gnome)
Dwarf:
- Hello guys! (children greet the gnome) My name is the big gnome. Today is beautiful weather and I want to invite you to take a walk in my fairy forest.
Educator:
“And you know that we don’t just say hello, but wish each other health.”
“Hello” - I wish you good health.
Guys, what does it mean to be healthy? (children's answers)
Dwarf:
- Well done, are you willing to go with me along the “path of health” ?
Go for a walk!
Let's not yawn! Pull yourself up!
(music sounds - sounds of nature)
- Flower glade
- Guys, what do you see in the clearing? (grass, a lot of flowers) And when there are a lot of flowers, then it’s a whole... (flower meadow).
What can you tell us about the colors you see? Yes, that’s right, flowers of different colors bloomed in our meadow. What colors can you name? (children's answers)
You can pick one flower for yourself, but with one condition: the color of the flower matches your mood. (children choose their own flowers)
I am very glad that everyone picked bright flowers. It means you're in a good mood! But sometimes people’s moods change. What do you think causes mood changes?
When are you in a good mood? When is it bad? (children's answers)
That's right, if everything is fine with a person, he is healthy, then he is in a good mood. But if there are some troubles or a person is sick, then the mood is bad.
What can you do to cheer yourself or your friend up? (children's answers). You can also do some fun exercises!
The sun looked into the crib, One, two, three, four, five. We all do exercises, We need to sit down and stand up.
Stretch your arms wider, One, two, three, four, five. Bend over - three, four. And jump on the spot.
On the toe, then on the heel. We all do exercises.
Well done! Now let’s continue our walk in a good mood!
- "Tasty" meadow.
(sounds of nature)
- Guys, look, we have come to a new clearing. What do you see here? (products). This unusual clearing can be called... (children offer their own options)
Do you know that in order to be healthy you need to eat right!?
Didactic game “Harmful - Useful” .
(children go out one by one and lay out the products, on the table with a cheerful cryptogram - healthy products, with a sad one - “harmful” products)
Look, there are fruits and vegetables on the table with the cheerful little man. What is so useful about them? (vitamins)
That's right, to be healthy, you need to eat more vegetables and fruits, which contain many vitamins. I suggest you all listen to poems about vitamins.
I am vitamin A It’s easy to remember me You will find me in carrots I am vitamin growth.
They called it Vitamin B. They strictly said: Live in nuts, cucumbers, Bread, sorrel, mushrooms.
Even though I taste sour Smile, Sonya... I’m called Vitamin C And I live in a lemon.
We lay in the sun and took Vitamin D. Who are we now: guys or just chocolates?
Let's remember what vitamins you know? (AVSD) Vitamin A is needed for growth, for strong teeth, vitamin B - for appetite, good mood, vitamin C - for health, vigor.
Look at our products, and together with me we will try to name what vitamins they contain. (children take food from the baskets and name the vitamins they contain)
I never lose heart and have a smile on my face, Because I take Vitamins A, B, C.
Why did you put the sweets in the basket with the sad man, because they are very tasty? (children's answers about the dangers of sweets for teeth.)
- Clearing with a tree.
Guys, look at what an interesting miracle tree is growing. And some interesting fruits grow on it! But to find out what grows on this tree, we need to solve riddles. (pictures – turn over answers after children’s correct answers)
It slips away like something alive, but I won’t let it go. It foams with white foam, I’m not too lazy to wash my hands. (soap)
Elastic band - Akulinka Went for a walk on the back. And while she was walking, her back became pink. (bast)
Waffle and striped, Smooth and shaggy, Always at hand - What is it? (towel)
Bone back, Stiff bristles, Friendly with toothpaste, Serves us diligently. (Toothbrush)
He has a lot of teeth, but he doesn't eat anything. (comb)
Well done! Guys, have you ever met such unusual trees? What is growing on this tree? What are these items needed for? (for personal hygiene)
What is soap used for? When do we wash our hands? (We wash our hands before eating, after a walk, when our hands get dirty after drawing or modeling, after petting animals, because there are a lot of germs on their fur)
What is a towel for? What is a comb for? (answers)
What is a toothbrush for? How many times a day do you brush your teeth?
Guys, there is one important rule that you must remember!
“Everyone should have their own hygiene items!”
Look under our tree there is something. (basket)
There are 2 teeth (pictures) in the basket – a happy one and a sad one. Why do you think one is cheerful and the other is sad? (children's answers) What needs to be done to make the 2nd tooth happy? (brush your teeth 2 times a day, rinse your mouth after eating, go to the dentist for checkups, eat less sweets)
Our journey ends, but the gnome has prepared one more task for us. The big guy is very cunning, be careful!
Assignment from the gnome
- Listen carefully, and tell me whether you need to do this to be healthy or not.
1. To grow and harden, you need to play sports.
2. Let you not be too lazy to brush your teeth 2 times a day.
3. To prevent your teeth from hurting, eat caramel candies.
4. If you go out for a walk in winter, you should leave your hat and scarf at home.
5. Fruits and vegetables before meals Wash thoroughly, very diligently.
6. Here’s another simple tip: Wash your hands before eating.
7. Run away from your mother quickly. Don’t let her cut your nails.
8. Handkerchief and comb must be your own. Remember this and do not use someone else’s.
9. If there is a puddle or mud on the street, you should definitely fall into it.
Well done, you answered correctly. (the gnome praises the children)
I wish you guys to always be healthy, but achieving results is impossible without difficulty.
Try not to be lazy: Before sitting down at the table, wash your hands with soap and water. And do exercises
Every morning. And, of course, toughen up - this will help you so much! Breathe fresh air
Always whenever possible. Go for walks in the forest - He will give you strength, friends! Goodbye!
Educator:
-Now we can return from our walk. Did you like it? What's your mood? (children's answers)
| Next > |
Treadmill Exercises
If you are already tired of circuit training or running and squats are not enough, these exercises are definitely suitable. All you need is fitness bands. On the track, choose the lowest speed.
Walking sideways
Technique:
- We put the elastic band on the middle of the thighs and stand sideways to the treadmill control panel.
- We set the speed to low.
- We move with side steps in a half-squat, trying to ensure that the elastic band always remains in tension. Small steps, straight back, hands at the chin.
We walk for a minute on each side.
Photo: istockphoto.com
Lunges with a swing back
Technique:
- The elastic band clasps both thighs in the middle, we stand facing the control panel.
- The track speed is low. We lunge with one leg, after which we straighten the supporting leg and bring back the one that just lunged.
- We repeat the same with the second leg - lunge and swing back. The swing is made quickly and not very high. We keep an eye on the balance. You can lean on the special handrails of the walkway.
We walk like this for about 1-2 minutes.
Walking like a penguin
Technique:
- Elastic band on the hips.
- We set the average speed level on the track and go.
- The feet are shoulder-width apart and do not allow the tension in the elastic band to weaken, the toes are slightly turned to the sides. We try to use our buttocks when walking.
We walk like this for about 2-5 minutes.
TRX exercises to strengthen your deep core muscles. Back health depends on them
What happens if you don't warm up before training?
“Organization of “Paths of Health” in a Preschool Educational Institution”
Station "Health Path"
. This path, in accordance with the name, is intended for the health of children. Children walk on it barefoot, happily irritating their feet.
Division into "stations"
allows, if necessary, to individualize the process of development and improvement of certain abilities (several specialists can work simultaneously on the “Path of Health” with different groups of children, without interfering with each other at all).
On the walking areas of all age groups there are modules for the prevention of flat feet and posture correction, which are used by educators in the improvement of children’s health, both as part of morning exercises and during other scheduled moments of the children’s stay on the walking area.
Technology of work on the “Path of Health”
For the full and effective use of all the objects of the “Path of Health”, it is necessary to approve the mode of its functioning, a schedule of organized health-improving activities of educators and all specialists is drawn up, and the simplest work programs (sets of exercises, game techniques) at the “stations” are created.
The “Path of Health” makes the work of educators easier and includes:
— a list of exercises with a detailed description of the content;
- sets of exercises (for example, to form correct posture, or develop endurance, establish proper breathing, etc.) made up of the exercises mentioned above.
Inclusion in the “Paths of Health” route of stations where classes with children are also conducted by specialists from a preschool institution
In addition, fairy-tale characters (hare, bear, hedgehog, horse) and attributes (mushrooms, flowers) are installed on the trail. All this allows you to conduct classes with children in an interesting and playful way.
“The Path of Health” is a beautifully and positively designed area
As a rule, this is a territory that has a certain extent and is designed in such a way as to attract the child’s attention. Its design invites movement, sports, and must necessarily evoke positive emotions. On the “Path of Health” you can use various equipment: play equipment (house, flowers, various fairy-tale characters) and sports equipment (log, stumps, ribbed board, bridge, climbing tunnel, arcs). For games and exercises, you can use non-traditional attributes made by parents and teachers.
“The Path of Health” is a zone of hardening and healing
This path-path is equipped in such a way that children can walk barefoot on surfaces that feel different to the touch. Walking along different sections of the trail, children receive consistent exposure to biologically active zones located on the plantar part of the foot. These zones are associated with the body's immune system and help stimulate and strengthen the body's defenses, relieve stress and improve the overall psycho-emotional state. Children walk along the trail barefoot, doing breathing exercises. The “Health Path” runs mainly in shady areas and is at the same time well lit by the sun. In the shade of trees in summer, children can play in only swimming trunks, receiving light-air baths, which are a gentle hardening procedure.
