Fitness
Reflect
Think about these questions before moving forward. You can even write them down in a notebook or type them up.
Do I feel fit?
How does that feel in my body and mind, using concrete descriptors?
What’s my favorite exercise and why?
Do I prefer to exercise alone, with a friend, or in a group?
Do I prefer a set routine or mixing exercises together?
And most importantly before moving forward: am I reading this and learning out of obligation or willingness?
What is fitness?
Despite what you may have heard, fitness isn’t just physical. Fitness is all about mental, emotional, and physical wellness, including but not limited to heart health, muscle endurance, and mental acuity. Nutrition and physical and mental stimulation, help you achieve whole-body fitness.
Being fit helps reduce stress, increase energy, maintain a healthy weight, and improve memory, focus, and productivity. You’re also more likely to sleep well and have improved mood and self-esteem if you exercise your mind and body regularly.
In middle and high school, it can be hard to get enough physical exercise, especially if playing a sport/physical education is voluntary. Many students will choose one of the other A's to focus on (arts and academics) and leave athletics behind.
However, physical activity is important for us all. For kids, physicians recommend at least 60 minutes of physical activity each day; aim to practice strength training and vigorous aerobic exercise at least three times a week. See examples below.
Are you interested in strength training?
Calisthenics is strength training using your body weight as resistance, making it an easily accessible and effective way to build strength. Start with essential movements like push-ups, pull-ups, and squats, gradually increasing your repetitions as your strength improves. Focus on consistent progress—whether that’s adding more reps, or improving form. By mastering these foundational exercises, you’ll build a solid base of strength and control, making it easier to progress into more advanced calisthenics or transition to weightlifting.
Weightlifting
It can be intimidating to go to the gym at first, so going with a friend (ideally someone with more experience) can make the transition to weightlifting feel less overwhelming. Also, don’t be afraid to ask for help/tips from other gymgoers! When starting weightlifting, focusing on learning proper form before increasing the weight is essential. Bad form with weight you can’t handle is a recipe for injury. Don’t make it too complicated for yourself as a beginner; stick to basic exercises like squats, chest presses, bicep curls, tricep extensions, etc. Start with lighter weights and gradually increase the load as your strength increases. Incorporating weightlifting into your routine will not only increase muscle mass but also improve bone density and stability.
Hydrate!
Drinking enough water (not energy drinks, soft drinks, or even vitamin waters) each day helps regulate body temperature, lubricate joints, ward off infections, deliver nutrients, and maintain organ function. Being well-hydrated also improves sleep quality, cognition, and mood.
Well, I’m 75% water, aren’t I? Can’t I sustain myself on that? Simply put, no. Most children need about 6 to 8 cups of water a day, though that may vary. Fruits and vegetables also are full of water and help keep you hydrated.
Fitness Resources
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FitOn
A free exercise app for iOS and Android, FitOn allows you to access workouts across multiple disciplines. You can search by the body part you’d like to focus on and even create custom programs to help reach your goals or just have fun.
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YouTube
We all know this one. There are so many amazing fitness YouTube channels like Chloe Ting and POPSugar Fitness to look toward for guidance and inspiration. Find your fit and go from there!
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Kinkaid Athletics
Speak with Kinkaid coaches and trainers about your fitness goals. Use their help to devise your own fitness plan, join the cardio or conditioning course, or play on a competitive sports team. Check out the “Inside Athletics” page for more information about Kinkaid’s various offerings.