Do your kids like like pretending to play football on television better than actually playing it outside? Do you or your kids own an Xbox 360 and a Kinect? Here is an idea to turn video game time into a healthy experience.
Before you start, make sure you have an Xbox 360 with Kinect, Kinect sports (either the first game or "Season Two"), and enough space in front of your television to play. You don't have to let your child or teen play alone, try jumping in and enjoy some healthy time with your kids.
Begin your workouts with 15 to 20 minutes of light stretching and a quick warm up. A warm up can include walking in place or playing a less physical mode on Kinect Sports such as bowling or golf (found on Kinect Sports 2) An adequate warm up is essential for a safe workout so don't forget it.
Once your child is warmed up, it's time to dive in. Kinect Sports features games that make you jump, dodge, throw, swing and even run in place. The bottom line is, your child will be burning calories.
What? Are there too many choices for you? I have your covered. Try this sample using Kinect Sports or the example that uses Kinect Sports Season 2.
Warm up
Bowling x 2 games. This will get the upper body loosened up and ready for the activity to come
Table Tennis x 2 games. This game is a little more active than bowling and will get the upper body primed for the next activity.
Boxing x 4 opponents. Try to get your child to knock out 4 opponents on any difficulty. There is a reason why boxing is one of the most popular cardio fitness programs around. It just works.
Soccer x 2 games. It's time to get those legs moving. Start kicking.
Cool down with a game of bowling or some stretching.
If you have Kinect Sports Season Two, try this sample:
Warm up
Golf 9 holes - the swinging motion of the game helps to get the arms and upper body working together as a warm up.
Ski x 3 races - Skiing will have your child ducking, jumping and dodging in all directions. It's the perfect game for the middle of a healthy workout.
Football x 1 game - Football incorporates throwing, running and squatting motions all in one game. One game is good for about fifteen minutes of effort as well.
Cool Down with a game of Darts. It's not the most involved of the sports on the disc, but a cool down is just as important as a warm up. Don't skip it.
A quick precaution. Between two discs of Kinect Sports and it's sequel, there are 12 games to play. For the purpose of this routine, use only one disc per workout. Swapping menus is easy, but swapping discs takes time that you need to raise your heart rate adequately.
Did you know that Mohawk Valley Community College in Utica, NY, now has an Xbox 360 and Kinect in it's Fitness Center? You would if you followed me on Facebook or Twitter. Check me out on Facebook as Dan Orsino or on Twitter @Dorsino22. And check back here for more Children's Health topics soon. Thanks for reading.
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