Now that Spring is here and it’s warming up, many parents are taking their kids to playgrounds. What do you do while the kids play? Sit and talk? What if you took the time to get in shape?

Heather Lehman MS, NASM-CPT, CSCS from Sky Fitness in central Phoenix explains how you can get your heart rate up on the playground.

Don’t worry, you’ll have more fun than the guys in the photo! And, if you have really active kids you might work up a sweat just chasing them around!

Source

Swing

Stand behind swing with elbows bent and hands a little lower than shoulder level.  Start by squeezing glutes and holding abs in tight.  Lean forward with hips and keep arms slightly bent.  Your body should stay straight from shoulders to toes.  Only lean out to a comfortable distance then stand back up.  Re-engage glutes each time to protect your back.  Perform 10 times then move on to next exercise.

Step-ups

Find a step that is lower than your knee height.  The exercise will be easier the lower the step height.  It is also easier on your knee joint.  Step whole right foot onto the step (do not let heel hang off) then step up left foot.  Step right foot down followed by left foot.  Alternate to left foot leading.   Switch every time to make sure that you are working both legs evenly. Perform 10 times on each leg then move on to next exercise.

Push-ups

Find a ladder rung and place your hands slightly wider than shoulder width apart.  The exercise is easier with a higher rung and becomes more difficult as you move your feet away from the ladder or find a lower rung.  Keeping elbows in close to your body, lower your chest towards rung.  Glutes and abs are in tight to protect your back.  Push back up until arms are straight but elbows are not locked.  Lower back down and repeat. Perform 10 times then move on to next exercise.

Knee-ups

Find a rung on the monkey bars.  Hold on with hands slightly wider than shoulder width apart.  Keeping knees together, pull them up towards your right shoulder.  Abs should be tight while you are pulling them up.  Slowly lower them back down then switch to the left side.  Repeat performing 10 times on each side.  Start the circuit over and repeat 2-3 times.

If all else fails, try a game of tag. It helps you realize just how out of shape you are!

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This entry was posted on Monday, March 29th, 2010 at 4:11 pm and is filed under Playground safety. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.