Margie Weiss has been in the fitness industry all of her life, having been a national gymnast as a child, and mother/trainer to three international athletes. Owner-coach of MG Gymnastics, her team produced international stars for 15 years. Former owner of 2 Gold's Gym franchises, Margie is also a certified personal trainer, specializing in youth sports conditioning. She has trained international athletes, including her children. Her son, Michael, is a 2-time US Olympic figure skater and 3-time US National Champion. Currently, she is GGX (Group exercise director & instructor) for 3 Gold's Gyms, where one of her programs boasts 500 classes per month; she supervises 175 instructors. Having published many articles in the fitness field, she enjoys seeing progress in each of her participants. But the things that makes her most proud of the lives she has affected are her 5 grandchildren, all of whom live very close. Seeing their smiles makes every day worth smiling about!
Fitness for Kids - Warm Up Routine
Certified personal trainer Margie Weiss demonstrates a warm up routine for kids.
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Margie Weiss: My name is Margie Weiss and this is kids cardio conditioning. The first thing you always want to do in any sport or in any drills that you are working, is to get warmed up. Basic warm ups include things like walking, running, limbering, static stretching; things that you need to do to prepare to work out. Its not a stretch down, which would occur at the end of a workout, but its just a warm up. So, what were going to do is basic movement. Were just going the start marching. Your body, your heart doesnt know whether youre on a beach, whether you are with the guy next to you or not, all it knows is that youre upping your metabolism, youre warming up the muscles, and youre getting the blood to flow through.
Now, these guys are young and were going to do some jumping activities. So, were just going to do some little runs. If you dont want to have high impact, you do like I am doing, with your toes on the ground. If you want the high impact, feet coming off the ground, you do what the girls are doing. This is Riatte (ph) and Olivia, they are two skaters, that work with SFS Reston Skatequest. Then what were going to do here is, were just going to go a little wider, so our feet are kind of widen, what this does is warm up the hips just a little bit and as were on our toes, so that were getting the ankles warmed up, as well and were going to just march. So, its nice and easy, and then slowing it down just a little bit, we can lift the knee, so that we get some hip flexor and the arms are moving just a little bit, so the upper body is getting some motion too. Anytime you put your hands up in the air, above your heart, to reach up to the sky, with both hands, youre getting some more workout because your arms are above the heart.
If you let your arms kind of go side-to-side, youre adding a little bit of twist there, so youre getting the body warmed up. Now, the girls probably have noticed, and me too, that youre breathing a little bit heavier, than you what you were, when you wont workout. Now, were just going to march it out again. Now, were just going to bounce on two feet. Again, low impact, toes on the floor, high impact, feet leaving the ground, and then for athletes and for kids, were going to do kind of side-to-side. Not a good exercise, if youve got knee issues, but if you dont, its a great way to warm up the lower body.
Now, were going to march it down again, to cool it down just a little bit. Now, were going to do whats called some static stretching. Were just going to take a foot and put it out in front, hand goes on the thigh, chin goes out, were stretching the back of the leg, right down to the lower leg and then what we do to one side, we always have to do to the other side. Chin is out, back is flat, well feel like a table top, when you do this.
Standing with your hands on both knees, were just going to arch our back a little bit, and then were going to round our back, yeah, you arch it again, and you round it, and as we stand up, were going to take our hands, were going to put them behind our back and just clasp them and just lift and breathe up toward opening up the chest muscles. Im going to do the same thing to the front. So, were lifting up here, were going to round the back, shoulders are kind of high on this one, then we drop the shoulders, and bringing them down. Shake stuff out. You should be ready to warm up. For you, the exercise, the warm up drill, what you do isnt critical, doing it for about five to ten minutes, before you workout is always a good thing to do. That being said, were going to get on to some regular exercises.