Integrate fitness into your child’s lifestyle safely and effectively.
By: Jim Bompensa
It is never too early to get a child interested in fitness. In order to safely and effectively integrate fitness into their lifestyle, it is important to provide the proper type of program for your child.
Expose your child to fitness at a young age. It is important to get your children interested in fitness by enrolling them in activities that will teach them the importance of exercise as well as show them that exercise can be fun. Between the ages of 5 and 10, organized athletics such as soccer, little league, or martial arts will provide physical activity in an enjoyable atmosphere. At this age it is most important to provide positive fitness experiences.
From the ages of 10 to 13, children expressing interest may be introduced to exercises which utilize the body’s natural weight. Examples would be squats, lunges, pushups, crunches, etc. This will help them to develop the physical awareness of how their body works.
From 13 to 15 adolescents may be introduced to weight training exercises. In this age range it is important to be sure not to use heavy weights. Most adolescents are still growing at this point in their life. It is imperative that the body be permitted to develop in the proper manner before heavy weight loads are introduced to it. Weight loads should be kept to a level at which all exercises can be performed for 20 repetitions.
After the age of 15 many teens become involved in more highly competitive athletic programs.
At this time they may express an interest in moving up the intensity of their exercise routines. The speed at which a child’s body develops will vary from one child to the next. The bones and connective tissue structures must be strong enough to sustain increased exercise loads. Your physician should be consulted to be certain your teen’s body frame is prepared.
Remember, the best way to teach is to set the proper example. If you lead the way, they will follow. The foundation for your children’s lifetime exercise habits will be formed in your house. Take this responsibility seriously!
Monday, September 21, 2009
Saturday, September 19, 2009
Sunday, September 13, 2009
Jim Bompensa outlines a 10 minute workout
Did you know that you can work your entire body by incorporating these four exercises into a 10 minute routine?
The secret to effective time efficient exercise is multi joint movements. Multi joint movements are exercises that require many muscles to work in order to cause motion at more than one joint. Try this workout to get the heart pumping and the body burning. Follow the outline below for a circuit that will elevate your heart rate while toning every muscle in the body.
1) Begin with a cardiovascular exercise of your choice. This exercise should be performed for 2 minutes. Perform 30 seconds at a perceived level of 6 on a scale of 1-10. Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10. Repeat these intervals for a second time.
2) Quickly switch to the following exercise circuit. Perform each exercise for 30 seconds and begin the subsequent exercise immediately after. Instructions on how to perform each exercise are included at the bottom of this blog.
Squats
Pushups
Dumb bell Rows
Squats
Pushups
Dumb bell Rows
3) Begin a second bout of a cardiovascular exercise of your choice. Remember, this exercise should be performed for 2 minutes divided into the following intervals. Perform 30 seconds at a perceived level of 6 on a scale of 1-10. Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10. Repeat these intervals for a second time.
4) Quickly repeat the following exercise circuit. Remember to perform each exercise for 30 seconds and begin the subsequent exercise immediately after. Instructions on how to perform each exercise are included at the bottom of this blog.
Squats
Pushups
Dumb bell Rows
Squats
Pushups
Dumb bell Rows
Keep in mind, I do recommend making the time in your schedule to exercise for more than 10 minutes per day. I do however support these short exercise bursts as a minimum lifestyle addition that will produce amazing results when time is limited.
Movement 1: Squats
Target:Gluteus, Quadriceps, Hamstrings, Core
Squats work all of the major muscles of the lower body. They especially work the thighs and the gluteus muscles (muscles of the buttocks).
1) Your feet should be just a little wider than shoulder width.
2) The body should be lowered to a position where the thighs are parallel to the ground.(Beginners may want to start by going only half way down.) (This motion should feel as if you are sitting into a chair.)
3) With both feet firmly planted on the floor, the body should be lifted back to starting position.
4) Repeat motion.
5) The knees should not be locked at the top of the motion and they should always remain behind the toes.
Alternate Movement: Chair Squats
This exercise may be used by those who have trouble with balance. It may also be used as a starting point for those who need to develop the leg strength necessary to provide enough force to change direction of the motion from down to up. However, the goal should be to graduate to a traditional squat.
1) Begin by sitting in a sturdy chair.
2) The feet should be just a little wider than shoulder width.
3) The body should be lifted to a position where there is a slight bend in the knees.
4) Lower body back to starting position.
5) Repeat motion.
6) The knees should always remain behind the toes.
Movement 2: Pushups
Target:Chest, Shoulders, Triceps, Core
1) Begin with the hands flat on floor and toes on floor.
2) Arms should be straight with a slight bend at the elbows.
3) Fingers should be facing straight forward.
4) The body should be straight from the ankles to the shoulders.
5) The body should be almost parallel to the floor.
6) Lower the torso toward the floor by bending the elbows to 90 degrees. At this point the body will be parallel to the floor.
7) Return to start position.
Alternate Movement: Bench Pushups
This exercise may be used if kneeling on the ground causes pain in the knees.
1) Begin with the hands on a solid object. (Examples: Bench, Back of Couch, Desk)
2) Arms should be straight with a slight bend at the elbows.
3) Fingers should be facing straight forward.
4) The body should be straight from the ankles to the shoulders.
5) The body should be making a 45 degree angle with the floor at the feet.
6) Lower the torso toward the bench by bending the elbows to 90 degrees.
7) Return to start position.
8) Be sure to maintain the integrity of the straight line from the ankles to the shoulders throughout the entire movement.
Movement 3: Dumb bell Rows
Target:Upper Back, Biceps, Core
1) Begin with a slight bend in both knees.
2) The upper torso should be at a 45 degree angle at the hip joint.
3) Both arms are hanging directly below shoulders with slight bend at the elbows.
4) Pull arms up to a position where the elbows are higher than the torso.
5) Hands should be even with the hip joints.
6) Return to start position and repeat.
Alternate Movement: One Arm Dumb bell Row
This exercise may be used if Dumbbell Rows place strain on the lower back.Perform 30 seconds on each side.
1) Begin with right knee and right hand on a bench or chair.
2) Left arm is hanging directly below shoulder with slight bend in elbow.
3) Pull left arm up to a position where the elbow is higher than the torso.
4) Left hand should be even with left hip.
5) Return to start position and repeat. Repeat on opposite side.
You should always consult your physician before undertaking any exercise routine and gain his or her approval. A warm up and a cool down should be included with every workout routine.
The secret to effective time efficient exercise is multi joint movements. Multi joint movements are exercises that require many muscles to work in order to cause motion at more than one joint. Try this workout to get the heart pumping and the body burning. Follow the outline below for a circuit that will elevate your heart rate while toning every muscle in the body.
1) Begin with a cardiovascular exercise of your choice. This exercise should be performed for 2 minutes. Perform 30 seconds at a perceived level of 6 on a scale of 1-10. Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10. Repeat these intervals for a second time.
2) Quickly switch to the following exercise circuit. Perform each exercise for 30 seconds and begin the subsequent exercise immediately after. Instructions on how to perform each exercise are included at the bottom of this blog.
Squats
Pushups
Dumb bell Rows
Squats
Pushups
Dumb bell Rows
3) Begin a second bout of a cardiovascular exercise of your choice. Remember, this exercise should be performed for 2 minutes divided into the following intervals. Perform 30 seconds at a perceived level of 6 on a scale of 1-10. Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10. Repeat these intervals for a second time.
4) Quickly repeat the following exercise circuit. Remember to perform each exercise for 30 seconds and begin the subsequent exercise immediately after. Instructions on how to perform each exercise are included at the bottom of this blog.
Squats
Pushups
Dumb bell Rows
Squats
Pushups
Dumb bell Rows
Keep in mind, I do recommend making the time in your schedule to exercise for more than 10 minutes per day. I do however support these short exercise bursts as a minimum lifestyle addition that will produce amazing results when time is limited.
Movement 1: Squats
Target:Gluteus, Quadriceps, Hamstrings, Core
Squats work all of the major muscles of the lower body. They especially work the thighs and the gluteus muscles (muscles of the buttocks).
1) Your feet should be just a little wider than shoulder width.
2) The body should be lowered to a position where the thighs are parallel to the ground.(Beginners may want to start by going only half way down.) (This motion should feel as if you are sitting into a chair.)
3) With both feet firmly planted on the floor, the body should be lifted back to starting position.
4) Repeat motion.
5) The knees should not be locked at the top of the motion and they should always remain behind the toes.
Alternate Movement: Chair Squats
This exercise may be used by those who have trouble with balance. It may also be used as a starting point for those who need to develop the leg strength necessary to provide enough force to change direction of the motion from down to up. However, the goal should be to graduate to a traditional squat.
1) Begin by sitting in a sturdy chair.
2) The feet should be just a little wider than shoulder width.
3) The body should be lifted to a position where there is a slight bend in the knees.
4) Lower body back to starting position.
5) Repeat motion.
6) The knees should always remain behind the toes.
Movement 2: Pushups
Target:Chest, Shoulders, Triceps, Core
1) Begin with the hands flat on floor and toes on floor.
2) Arms should be straight with a slight bend at the elbows.
3) Fingers should be facing straight forward.
4) The body should be straight from the ankles to the shoulders.
5) The body should be almost parallel to the floor.
6) Lower the torso toward the floor by bending the elbows to 90 degrees. At this point the body will be parallel to the floor.
7) Return to start position.
Alternate Movement: Bench Pushups
This exercise may be used if kneeling on the ground causes pain in the knees.
1) Begin with the hands on a solid object. (Examples: Bench, Back of Couch, Desk)
2) Arms should be straight with a slight bend at the elbows.
3) Fingers should be facing straight forward.
4) The body should be straight from the ankles to the shoulders.
5) The body should be making a 45 degree angle with the floor at the feet.
6) Lower the torso toward the bench by bending the elbows to 90 degrees.
7) Return to start position.
8) Be sure to maintain the integrity of the straight line from the ankles to the shoulders throughout the entire movement.
Movement 3: Dumb bell Rows
Target:Upper Back, Biceps, Core
1) Begin with a slight bend in both knees.
2) The upper torso should be at a 45 degree angle at the hip joint.
3) Both arms are hanging directly below shoulders with slight bend at the elbows.
4) Pull arms up to a position where the elbows are higher than the torso.
5) Hands should be even with the hip joints.
6) Return to start position and repeat.
Alternate Movement: One Arm Dumb bell Row
This exercise may be used if Dumbbell Rows place strain on the lower back.Perform 30 seconds on each side.
1) Begin with right knee and right hand on a bench or chair.
2) Left arm is hanging directly below shoulder with slight bend in elbow.
3) Pull left arm up to a position where the elbow is higher than the torso.
4) Left hand should be even with left hip.
5) Return to start position and repeat. Repeat on opposite side.
You should always consult your physician before undertaking any exercise routine and gain his or her approval. A warm up and a cool down should be included with every workout routine.
Friday, September 11, 2009
Wednesday, September 9, 2009
Tuesday, September 8, 2009
Haddonfield Boot Camp
JIM BOMPENSA'S
HADDONFIELD BOOT CAMP
PROGRAMS AT
BODY PHYSICS
All Fitness Levels Welcome!
The Outdoor Boot Camp program is a fun alternative to indoor exercising. The groups meet at 5:30 am or 6:15pm three days per week at one of three parks located close to Body Physics Health and Fitness Center in Haddonfield. The program consists of a combination of resistance, cardiovascular, endurance, flexibility, and agility training.
In order to deliver a challenging, effective, and safe program to all participants, Boot Camp focuses on three components that are essential:
1) Cardio-Strength Training: cardiovascular exercise to keep the heart rate lifted is strategically mixed with muscle-building strength training to increase the participant?s metabolism. Thereby burning calories at a higher rate throughout the day.
2) An Effective and Realistic Eating Plan: most Americans will find that they should eat more often if they want to loose body fat. In order to keep the metabolism operating efficiently it is imperative to eat a variety of healthy foods throughout the day. Many traditional diets set the stage for failure. By offering advice that is less than sound, they create a yo-yo effect.
3) Professional advice and motivation: people need correct information, guidance, motivation and support to achieve their fitness goals. We will provide the motivation and information, the participants draw on each other for support.
The participants in the Body Physics Boot Camp program make a commitment to achieve their fitness goals once and for all. Body Physics has made the commitment to get them there.
The Body Physics Boot Camp Program is safe enough for the beginner to exercise, but will be a challenge for even the most experienced athlete.
To learn more, call Jim at 856-220-0873
All Participants receive The Body Physics Eating Plan at no extra charge.
The Body Physics Eating Plan is "A Way of Eating." It is not a diet! When you begin The Body Physics Eating Plan, you will be amazed at how unrestrictive food choices are. This plan has been proven to be effective in fat burning and weight loss and there a no calories or points to count -- EVER. By following The Body Physics Eating Plan, you will learn the following:
1) The 4 Body Physics Food Groups.
2) How to chose the correct serving size.
3) How to determine the how much food you should eat without counting points or calories.
4) The importance of eating more smaller meals throughout the day.
5) The difference between good and bad carbs.
6) Why carbs are not the enemy.
7) How to choose a lean protein and a good fat.
8) The importance of fruits and veggies.
9) How to eat healthy for a lifetime.
10) Much more!
All participants will also receive the Body Physics Accelerated Leaning Program.
Burn off the stress of a tough day at work the healthy way!
Contact Jim at 856-220-0873 for more information.
HADDONFIELD BOOT CAMP
PROGRAMS AT
BODY PHYSICS
All Fitness Levels Welcome!
The Outdoor Boot Camp program is a fun alternative to indoor exercising. The groups meet at 5:30 am or 6:15pm three days per week at one of three parks located close to Body Physics Health and Fitness Center in Haddonfield. The program consists of a combination of resistance, cardiovascular, endurance, flexibility, and agility training.
In order to deliver a challenging, effective, and safe program to all participants, Boot Camp focuses on three components that are essential:
1) Cardio-Strength Training: cardiovascular exercise to keep the heart rate lifted is strategically mixed with muscle-building strength training to increase the participant?s metabolism. Thereby burning calories at a higher rate throughout the day.
2) An Effective and Realistic Eating Plan: most Americans will find that they should eat more often if they want to loose body fat. In order to keep the metabolism operating efficiently it is imperative to eat a variety of healthy foods throughout the day. Many traditional diets set the stage for failure. By offering advice that is less than sound, they create a yo-yo effect.
3) Professional advice and motivation: people need correct information, guidance, motivation and support to achieve their fitness goals. We will provide the motivation and information, the participants draw on each other for support.
The participants in the Body Physics Boot Camp program make a commitment to achieve their fitness goals once and for all. Body Physics has made the commitment to get them there.
The Body Physics Boot Camp Program is safe enough for the beginner to exercise, but will be a challenge for even the most experienced athlete.
To learn more, call Jim at 856-220-0873
All Participants receive The Body Physics Eating Plan at no extra charge.
The Body Physics Eating Plan is "A Way of Eating." It is not a diet! When you begin The Body Physics Eating Plan, you will be amazed at how unrestrictive food choices are. This plan has been proven to be effective in fat burning and weight loss and there a no calories or points to count -- EVER. By following The Body Physics Eating Plan, you will learn the following:
1) The 4 Body Physics Food Groups.
2) How to chose the correct serving size.
3) How to determine the how much food you should eat without counting points or calories.
4) The importance of eating more smaller meals throughout the day.
5) The difference between good and bad carbs.
6) Why carbs are not the enemy.
7) How to choose a lean protein and a good fat.
8) The importance of fruits and veggies.
9) How to eat healthy for a lifetime.
10) Much more!
All participants will also receive the Body Physics Accelerated Leaning Program.
Burn off the stress of a tough day at work the healthy way!
Contact Jim at 856-220-0873 for more information.
Body Physics Boot Camp
OUTDOOR BOOT CAMP
PROGRAMS AT
BODY PHYSICS
All Fitness Levels Welcome!
The Outdoor Boot Camp program is a fun alternative to indoor exercising. The groups meet at 5:30 am or 6:15pm three days per week at one of three parks located close to Body Physics Health and Fitness Center in Haddonfield. The program consists of a combination of resistance, cardiovascular, endurance, flexibility, and agility training.
In order to deliver a challenging, effective, and safe program to all participants, Boot Camp focuses on three components that are essential:
1) Cardio-Strength Training: cardiovascular exercise to keep the heart rate lifted is strategically mixed with muscle-building strength training to increase the participant?s metabolism. Thereby burning calories at a higher rate throughout the day.
2) An Effective and Realistic Eating Plan: most Americans will find that they should eat more often if they want to loose body fat. In order to keep the metabolism operating efficiently it is imperative to eat a variety of healthy foods throughout the day. Many traditional diets set the stage for failure. By offering advice that is less than sound, they create a yo-yo effect.
3) Professional advice and motivation: people need correct information, guidance, motivation and support to achieve their fitness goals. We will provide the motivation and information, the participants draw on each other for support.
The participants in the Body Physics Boot Camp program make a commitment to achieve their fitness goals once and for all. Body Physics has made the commitment to get them there.
The Body Physics Boot Camp Program is safe enough for the beginner to exercise, but will be a challenge for even the most experienced athlete.
To learn more, call Jim at 856-220-0873
All Participants receive The Body Physics Eating Plan at no extra charge.
The Body Physics Eating Plan is "A Way of Eating." It is not a diet! When you begin The Body Physics Eating Plan, you will be amazed at how unrestrictive food choices are. This plan has been proven to be effective in fat burning and weight loss and there a no calories or points to count -- EVER. By following The Body Physics Eating Plan, you will learn the following:
1) The 4 Body Physics Food Groups.
2) How to chose the correct serving size.
3) How to determine the how much food you should eat without counting points or calories.
4) The importance of eating more smaller meals throughout the day.
5) The difference between good and bad carbs.
6) Why carbs are not the enemy.
7) How to choose a lean protein and a good fat.
8) The importance of fruits and veggies.
9) How to eat healthy for a lifetime.
10) Much more!
All participants will also receive the Body Physics Accelerated Leaning Program.
Burn off the stress of a tough day at work the healthy way!
Contact Jim at 856-220-0873 for more information.
PROGRAMS AT
BODY PHYSICS
All Fitness Levels Welcome!
The Outdoor Boot Camp program is a fun alternative to indoor exercising. The groups meet at 5:30 am or 6:15pm three days per week at one of three parks located close to Body Physics Health and Fitness Center in Haddonfield. The program consists of a combination of resistance, cardiovascular, endurance, flexibility, and agility training.
In order to deliver a challenging, effective, and safe program to all participants, Boot Camp focuses on three components that are essential:
1) Cardio-Strength Training: cardiovascular exercise to keep the heart rate lifted is strategically mixed with muscle-building strength training to increase the participant?s metabolism. Thereby burning calories at a higher rate throughout the day.
2) An Effective and Realistic Eating Plan: most Americans will find that they should eat more often if they want to loose body fat. In order to keep the metabolism operating efficiently it is imperative to eat a variety of healthy foods throughout the day. Many traditional diets set the stage for failure. By offering advice that is less than sound, they create a yo-yo effect.
3) Professional advice and motivation: people need correct information, guidance, motivation and support to achieve their fitness goals. We will provide the motivation and information, the participants draw on each other for support.
The participants in the Body Physics Boot Camp program make a commitment to achieve their fitness goals once and for all. Body Physics has made the commitment to get them there.
The Body Physics Boot Camp Program is safe enough for the beginner to exercise, but will be a challenge for even the most experienced athlete.
To learn more, call Jim at 856-220-0873
All Participants receive The Body Physics Eating Plan at no extra charge.
The Body Physics Eating Plan is "A Way of Eating." It is not a diet! When you begin The Body Physics Eating Plan, you will be amazed at how unrestrictive food choices are. This plan has been proven to be effective in fat burning and weight loss and there a no calories or points to count -- EVER. By following The Body Physics Eating Plan, you will learn the following:
1) The 4 Body Physics Food Groups.
2) How to chose the correct serving size.
3) How to determine the how much food you should eat without counting points or calories.
4) The importance of eating more smaller meals throughout the day.
5) The difference between good and bad carbs.
6) Why carbs are not the enemy.
7) How to choose a lean protein and a good fat.
8) The importance of fruits and veggies.
9) How to eat healthy for a lifetime.
10) Much more!
All participants will also receive the Body Physics Accelerated Leaning Program.
Burn off the stress of a tough day at work the healthy way!
Contact Jim at 856-220-0873 for more information.
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