Son muchos los jóvenes que realizan actividad física exponiéndose a grandes esfuerzos físicos y mentales, en donde tienen que cumplir horarios, actividades, reglas y metas. Pero nosotros, los padres ¿somos conscientes de la clase de actividad física que hacen nuestros hijos? ¿No estaremos exigiéndoles demasiado? ¿Es saludable para su desarrollo?
Todas las respuestas acá.
¿Cuánta actividad física necesitan realizar los niños?
Los niños y adolescentes deben realizar 60 minutos o más de actividad física por día. Esto podría sonar mucho, pero no se preocupen.
Procuren que sus hijos participen en diversas actividades acorde a su edad y que sean de su disfrute. Pero a su vez, asegúrense de que sus hijos estén realizando estos tres tipos de actividad:
- Actividad aeróbica: La actividad aeróbica debe compensar casi los 60 minutos de actividad física de su hijo cada día de la semana. Esto puede incluir actividad aeróbica moderada como caminatas, o actividad intensa como correr. Se recomienda que ésto se debe realizar tres veces por semana.
- Fortalecimiento muscular: En esta parte se incluyen abdominales y gimnasia en general. En general de debe hacer tres veces a la semana, dentro de los 60 minutos de actividad.
- Fortalecimiento óseo: Se caracteriza por las siguientes actividades, trepar, saltar la soga o carreras. Este tipo de actividad también se deben realizar tres veces por semana, dentro de los 60 minutos de actividad.
¿Cómo me doy cuenta si mi hijo está haciendo actividad moderada o intensa?
En parámetros generales, en una escala de 0 a 10, donde el 0 es estar sentado y el 10 es el nivel mayor de actividad, la actividad moderada es un 5 o 6.
Cuando su hijo esta realizando una actividad moderada, su corazón latirá mas rapido de lo normal y su respiración sera mas agitada.
En cambio si su hijo esta realizando una actividad intensa el nivel es de 7 u 8. Su corazón latirá mucho mas rápido que lo normal, y su respiración será mucho más agitada de lo normal.
Otra manera de juzgar qué clase de actividad está haciendo su hijo es comparar con la que hace el resto de sus pares.
¿Qué intensidad de actividad física realizan los demás niños?
Simple. Si su hija va al colegio caminando con una amiga, probablemente ella estará haciendo una actividad física moderada. Pero si ella en los momentos libres, corre, juega carreras y está en constante movimiento, estará realizando una actividad mas intensa.
Que significan las «actividades acorde a la edad»?
Algunas actividades son mas acordes en niños que adolescentes. Por ejemplo, los niños no suelen tener actividades de fortalecimento muscular exigente. Los niños mas pequeños fortalecen sus músculos corriendo, trepando árboles o jugando. Mientras tanto los adolescentes comienzan a tener una actividad mas vigorosa, por ejemplo en la clase de fútbol suelen entrenarse para estar en buen estado físico.
Si querés saber más tips para padres, hacé click acá
[…] entrenamiento de fuerza para jóvenes y adultos ha generado un gran interés; y un gran número de niños y adolescentes están experimentando los beneficios de este tipo de entrenamiento. El American College of Sports […]
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