Gantry Kids & Teens

How to Make Circuit Training Workouts Kids Love

Gantry Kids • Mar 05, 2024

Keeping children active is more challenging and crucial than ever. Circuit training offers an invigorating solution that captivates young minds and bodies with its dynamic and varied routines. This form of exercise combines cardiovascular fitness and muscle strengthening through a sequence of activities, making it perfect for kids and teens eager to move and have fun while enhancing their physical abilities.

The Power of Circuit Training for Youth

Circuit training is not just about keeping fit; it's about building a foundation for healthy, active lifestyles. Through a series of stations, each designed to target different muscle groups and fitness aspects, children engage in short bursts of activity followed by brief rest periods. This setup keeps the workout exciting and challenging, catering to the youthful need for constant engagement.

Benefits for Growing Bodies

Circuit training offers an array of benefits tailored to support the developmental needs of children and teens. By incorporating circuit training into their routines, young athletes can enjoy a multitude of physical and psychological advantages:


Enhanced Cardiovascular Health

Circuit training is designed to keep the heart rate up, which promotes increased blood circulation and heart health. This type of training helps build endurance, allowing children to engage in prolonged physical activities, whether they're playing sports or just enjoying a day at the park. The constant movement between different exercises ensures that their cardiovascular system gets a rigorous workout, which can lead to improved heart health and reduced risks of cardiovascular diseases later in life.


Strength and Endurance

Through a variety of exercises targeting different muscle groups, circuit training builds overall body strength, from the legs and arms to the core and back. Activities like squats, push-ups, and lunges increase muscle strength, which is crucial not only for enhancing athletic performance but also for daily activities. Additionally, the repetitive nature of circuit training helps develop muscular endurance, enabling kids to engage in their favorite activities longer without fatigue.


Agility and Coordination

Agility and coordination are crucial for almost any physical activity. Circuit training involves transitions between different types of exercises, which challenges and improves a child’s ability to coordinate movements smoothly and efficiently. These skills are especially important in sports and activities that require quick changes in direction and pace, helping young athletes become more adept and responsive.


Flexibility and Balance

Including exercises that promote flexibility, such as dynamic stretches or yoga poses, within circuit training routines helps enhance the range of motion in joints and muscles. Improved flexibility is a key component in preventing injuries and maintaining overall body health. Balance exercises, such as standing on one leg or using balance boards, are also commonly integrated into circuits, aiding in the development of core strength and stability.


Weight Management

Engaging in regular circuit training helps in maintaining a healthy weight. The high-intensity nature of the workouts ensures that a significant amount of calories is burned during and after the sessions, thanks to the elevated metabolic rate. This is particularly important in today’s environment where childhood obesity is a concern, as maintaining a healthy weight through activities like circuit training can prevent the development of related health issues.


Mental Health and Confidence

Regular physical activity, such as circuit training, has been shown to boost mental health by reducing symptoms of anxiety and depression. The endorphins released during exercise act as natural mood lifters. Moreover, as children notice improvements in their fitness and abilities, their self-confidence and self-esteem also grow. Achieving personal fitness goals through circuit training provides a sense of accomplishment and can empower young athletes to take on new challenges.

Creating Engaging Circuit Training Sessions

Designing circuit training sessions for kids requires creativity and a deep understanding of their developmental needs. Here's how to make circuit training not only beneficial but also an enjoyable and safe experience for young participants:


Variety is Key

To keep children engaged and interested, it's essential to vary the exercises and the format of the sessions. This not only keeps the routine fresh but also ensures that all muscle groups are worked out, enhancing overall fitness. Include a mix of aerobic exercises like jumping jacks and sprints, strength exercises like sit-ups and push-ups, and flexibility activities like stretching or yoga poses. Adding obstacle courses can particularly spike their interest, presenting a fun challenge that tests their abilities in multiple areas.


Emphasize Fun

Children naturally enjoy play, and incorporating game-like elements into circuit training can significantly boost their enthusiasm. For instance, turning a sprint into a relay race or simulating a treasure hunt with obstacle courses can make the session feel more like play and less like a workout. Using themes or stories can also capture their imagination. For example, one session could be themed around superheroes, where each exercise gives them a 'power' or skill that a favorite character might use.


Focus on Form and Safety

Proper technique is crucial in preventing injuries and ensuring that the exercises are effective. Start each new exercise with a demonstration, emphasizing the correct form and explaining why it's important. Use age-appropriate equipment such as lighter weights or smaller balls and ensure that each child knows how to handle the equipment safely. Regularly monitor each child during the session to correct form and provide tips for improvement.


Adjust Intensity

The intensity of the workout should be appropriate for the age and fitness level of the children involved. For beginners or younger children, start with simple, low-intensity activities that focus more on fun and learning the basics. As they grow older and more capable, gradually introduce more challenging exercises and increase the intensity of the workouts. This progression keeps the training both safe and challenging, promoting better fitness growth over time.


Include Rest and Recovery

Adequate rest and recovery are as important as the exercises themselves. Make sure to schedule short breaks between stations to allow children to catch their breath and hydrate. These breaks are not only vital for physical recovery but also give kids a moment to enjoy the social aspect of the training, chatting with friends or cheering others on. Additionally, conclude each session with a cooldown period where kids can stretch and relax their muscles, which helps in reducing post-exercise soreness and improves flexibility.

Your Next Steps

Circuit training is an excellent way for kids to burn energy, build strength, and have a lot of fun. It’s a flexible workout method that can be tailored to any skill level, making it an ideal choice for families looking to enhance their children’s physical activity in a structured yet enjoyable way. By integrating circuit training into their weekly routines, parents and coaches can help foster a love for fitness that may last a lifetime.


For those interested in getting started, now is the perfect time to embrace this effective and enjoyable way to help kids thrive physically and mentally. Contact us today to learn more about our engaging programs. Let’s get your kids moving in a fun, supportive environment where they can learn, grow, and succeed!

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By Michele Kelber 25 Oct, 2024
Risky Play - Parent & Caregiver Buy In I know, Risky Play sounds SCARY! It may raise some eyebrows, but it's essential for a child's growth and development. Risky Play is generally play that is outside the achieved skill set of a child attempting to be performed in a fun and happy context. Helen Dodd and Kathryn Lester published the article, “Adventurous Play as a Mechanism for Reducing Risk for Childhood Anxiety: A Conceptual Model” in 2021. The paper states, “when children play in an adventurous way, climbing trees, riding their bikes fast downhill and jumping from rocks, they experience feelings of fear and excitement, thrill and adrenaline.” One of the difference between risky play and plane hazards in life is that risky play is done in a context of happiness and desire. This pushes each child to get used to feeling uncomfortable and manage their emotions around it. The authors noted that half of all anxiety disorders start before age 11, "so the earlier kids deal with "ambiguity" - the discomfort of not knowing how something will turn out, which they went on to say that which is at the heart of risk – the more chance of nipping anxiety in the bud." (from Let Grow: letgrow.org/risky-play-anxiety/) I was recently a guest on a panel discussing Adventure Playgrounds at the Association of Science & Technology Centers 2024 Conference. Did you know that tons of museums are building adventure playgrounds? Adventure Playgrounds range from "natural playgrounds" to "junk playgrounds". Governors Island is home to play:ground NYC, The Yard. The theme that runs through each is unrestricted play, and the absence of adult made play structures. Often adventure playgrounds are "no adults allowed" other than playworkers, trained to oversee the area. Adventure Playgrounds can have anything from hammers and nails to build with, trees to climb, treehouses to imagine from, ropes to swing on, and access to water. Many utilize found objects to spark creativity and imagination. Adventure playgrounds are facilitators of Risky Play! My portion of the presentation and panel addressed "Educating Grown-ups: Guiding Parents and Caretakers into Risky Play". I felt it was an important topic because allowing risky play the few times you visit an adventure playground isn't enough integration in a child's life. The goal is to support parents and caregivers to introduce, encourage and provide opportunities for risky play. My job as the founder of Gantry Kids is to provide such an environment AND to guide parents through what may be a scary time for them as they incorporate risky play at home. The Benefits The benefits of risky play are countless. In the forefront is learning to be in uncomfortable situations and get to the other side of them. It teaches follow through, coping with stressors, and understanding personal limitations. It also can improve motor skills and cognitive understanding, as well as improve social interaction skills. Kids that are risk adverse don't learn how to manage everyday situations or worse, it causes children to seek out hazardous actions and environments as a form of thrill seeking. Mental Health professionals are in agreement that the lack of risky play can lead to a lack of resilience and the onset of mental health issues like anxiety at a very young age. This almost always requires professional intervention. The Fears As adults we have our own set of fears around allowing children to participate in certain activities. One of the biggest fears around risky play is injury to the child and ability concerns - can the child even do it? Other fears that drive hesitation for adults is our own anxiety and worry. We take it on as if we are experiencing the action and just can't manage our own anxiety as we enter the rabbit hole of worry. By the way no one is more afraid on a skateboard than a newbie adult. Kids, meh, not so much. Lastly, adults, organizations, and municipalities are fearful of litigation. What if a child gets hurt and we get sued? I love fear. It's just our bodies way of telling us we are alive. Fears have a tendency to take over the area of our brains where rational thinking occurs. So stay vigilant and don't allow it. Literally say to yourself, Okay fear, I see and here you. Thanks for the feedback, but I'm going to do it anyway. If we actually looked at the statistical likelihood of something happening versus only considering our concerns we'd be doing way more stuff. Chapter 4: Where We Are as a Society of my book How Not to Ruin Your Kids: A Practical Guide to Raising Happy, Independent, Equipped Children addresses how fear impacts our parenting and in turn our children's agency, self-esteem and autonomy. It also breaks down statistics of one of our deepest fears: kidnapping. I point to the fact that "children abducted by strangers represent .01% of all missing children." Yet, we don't let our kids walk to school, run errands, or play at the playground without an adult for fear of them being taken. Point zero one percent. So you see, fears aren't always rational, supported by evidence or true yet we filter most of our decision making when it comes to our children through those emotions. The REALITY What's your reality? How often are your kids engaging in risky play or enjoying an adventure playground? The reality for most is that kids engage in risky play as a single experience . Whether it's a pop-up event, or an exhibit at a museum or a weekly visit to the cool playground. It's not often enough. Risky play includes everything from climbing, balancing, hanging, jumping, swinging, sliding, running, biking, skating, cutting, poking, whipping, sawing, tying, wrestling, play fighting, rough and tumble play, exploring unknown environments, introducing dangerous elements like elevation change, water, and fire. (Sandsetter, Ellen Beate Hansen and Leif Edward Ottesen Kennair (2011): "Children's Risky Play from an Evolutionary Perspective: The Anti-Phobic Effects of Thrilling Experiences". Evolutionary Psychology. 9:2, 257-284). Is your child engaging in risky play at home? How often do they climb a tree, balance on a curb, saw a piece of wood, play fight, take a short cut through the woods, or build a fire? All of this is risky play. Is risky play available to kids? Do we let them help make dinner and use a knife, are we painting pumpkins or carving them? At our Halloween Kids Night Out! we always have the kids carve pumpkins. Now, they are taught and guided by an adult, but they get to actually do it! Are they swinging on ropes like we do at the gym, or jumping from tall heights, even the couch counts. Biking is even risky play. Remember risky play is adventurous and brings some excitement and thrill to children in a happy environment. They are the barometer, not you. Is their school and after school program a proponent of risky play? Obviously Gantry Kids is! We work really hard to create an organic environment where kids have access to risky play and agency over themselves. We support their growth and encourage their development with each box jump, rope swing, and mile on the bike! Are parents and caregivers being supported? Are you as a parent or caregiver feeling supported in your quest to provide opportunities for risky play? It's hard we know. Hard to trust that your child can do the task, trust that they will stay safe and trust that you are making the right choices. Honestly, that's why a lot of parents send their kids to Gantry Kids. We handle the risky play and the mild heart palpitations. When you feel those, thank your fear for being present and act anyway. What's next? As a way to support parents, besides sending kids to the gym, I created this very basic, but informative info graphic. It breaks down risky play you can incorporate at home and then build on! By incrementally adding risk play to your child's life, you'll see the benefits, but also they are learning a new skill set, which will boost their confidence and independence! Remember, start small. Do things together, your eyes on, your hand off. Then start adding more and more. Don't wait until you are comfortable, acknowledge your fear and act anyway. You can do this!
By Michele Kelber 09 Oct, 2024
Why Free & Risky Play in After School Programs are Crucial for Child Development Parents often prioritize structured activities like homework time or organized sports when considering afterschool care. However, one of the most valuable and sometimes overlooked aspects of a child's development in these programs is free play—and even risky play. These activities provide essential opportunities for children to challenge themselves, develop new skills, and gain confidence, all while having fun. Let's dive into why free and risky play are beneficial, especially in an afterschool setting, and how programs like the ones we run at Gantry Kids & Teens in Long Island City, NY, are embracing these concepts. What Is Free Play and Risky Play? Free play is an unstructured, child-led activity. It’s play that allows children to explore their environment, use their imagination, and engage in physical and creative activities without an adult directing their every move. Whether it's a game of tag, climbing on a jungle gym, or inventing an entirely new game, free play allows kids to learn at their own pace, make decisions, and solve problems. Risky play is a type of free play that involves an element of risk, whether it’s climbing higher than they’ve ever climbed before or trying to balance on a narrow beam. While the word "risky" can sound intimidating, it doesn’t mean putting children in dangerous situations. Instead, it encourages them to test their limits in a somewhat controlled environment, helping them develop resilience, confidence, and problem-solving skills. The Importance of Physical Fitness and Exercise One of the biggest benefits of free and risky play in afterschool care is the opportunity for kids to engage in physical activity. While many afterschool programs focus on academic enrichment, it’s important to remember that physical fitness is just as crucial to a child's well-being. Free play naturally incorporates movement—running, jumping, climbing, and balancing all count as essential forms of exercise. These activities help kids develop strength, coordination, and endurance, which are key for maintaining a healthy body and mind. Afterschool programs that include ample time for free play give kids the chance to burn off energy after a long school day, allowing them to unwind and refresh their bodies and minds. This active form of play also helps combat the growing concern of sedentary lifestyles, especially in a world where children spend increasing amounts of time sitting in classrooms or in front of screens. Social and Emotional Growth Through Play Another critical aspect of free and risky play is the development of social and emotional skills. In an unstructured play environment, children are responsible for setting their own rules and navigating social interactions. They learn how to cooperate, negotiate, and resolve conflicts, which are all important life skills. Free play often leads to group activities where kids have to work together, fostering teamwork and leadership qualities. Risky play, in particular, teaches children to assess their abilities and take calculated risks. For example, when a child decides to climb a tree or cross a balance beam, they learn to gauge the difficulty of the task, weigh the risks, and develop the confidence to try. This type of self-regulation helps build resilience—children learn that it’s okay to fail, and they gain the confidence to try again, which is a lesson that extends far beyond the playground. Kids are taking risks, feeling apprehensive, and nervous in the context of fun. This allows them to manage their emotions and temper anxiety, a real diagnosis for many kids by the time they turn 11. 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While we offer organized programs to enhance physical and social skills, we also give children the space to engage in self-directed, unstructured activities where they can develop their own games, create friendships, and discover new interests. This balance ensures that kids leave feeling accomplished, energized, and ready for the next day. Play Should Be More Than Just Fun Free and risky play aren’t just fun—they’re foundational elements of a child’s development. In the context of afterschool care and daycare, these activities allow children to gain confidence, build resilience, and strengthen their physical and mental health. Programs that incorporate free play, like what we run at Gantry Kids & Teens, offer kids the chance to develop in a way that structured activities alone cannot provide. When kids are given the opportunity to play freely and take risks, they become more creative, adaptable, and prepared for the world around them. Learn more about our afterschool programs at Gantry in Long Island City, NY .
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