Ideas to develop endurance (Part 3)

Physical therapy

﻿Hi, there. My name is Sophie Brazier. I'm a children's physiotherapist. Thank you for joining me for our lesson today. So we are in Unit 6 on endurance. And we are in Lesson 13 today. And we are going to be looking at ways of developing your endurance. So, what we'll do is we'll go over a little recap of endurance and we will look at some points to remember. And then we will look at an activity that I will talk you through. And the activity is going to be some shuttle runs. So you can either do this outside, that's probably the best idea. And you need to have two markers. So if you have a place where there's some trees, you could use two trees to run between or if you want to do a smaller distance and you're out in a garden, perhaps, you could use some cones or some other types of markers. So, if you get yourself ready and if you need any help from a parent or carer, you might need to ask them. And then we can get going with today's lesson. I'd just like to give you a little message from our team. We as therapists have tried to think of the best way to continue to support children, young people, and their families. So, we will be exploring topic areas that we regularly provide advice and support on across all ages and abilities. Each lesson will have ideas and activities that can be carried out either at home or in school. And any information I'm giving you is to be used alongside any specific strategies or resources that may have been given to you by your child's school or perhaps a therapist. So, if you have got any questions or you need help tailoring this to their needs, then please contact your local therapy service. So, let's recap on what is endurance. So, endurance is how long you can keep moving without tiring. How does this happen? So, it gradually develops when you're growing through play and activities. And you can build your endurance through exercising as you get older. And this means that you will have stronger muscles. And your cardiovascular system, so your heart and lungs, will be working well. And this means they'll be carrying oxygen to your muscles. Which helps being able to sustain an activity for longer. And also, it means you'll be able to keep up with your friends and peers at school in games, in PE, and in other activities in the classroom. And overall, it will contribute to a healthy body. So, let's think about some points to remember when we're thinking about endurance. So, start slowly and build up. Think about your own capability, but be kind to yourself. So, that kind of means push yourself if you think you can do a little bit more, but also just remember your limits. And then, remember that everybody is different. So, your friend sitting next to you in class will have a very different level of endurance to you. Your parent or carer may do as well. And if you've got siblings, they may have a different level of endurance. So, it just shows there's individuality when it comes to endurance and in every activity, it may be different. And each day it may be different as well. So, please just remember that. And the fourth point here is that exercising can be fun. And it can make you smile. So, just remember that. And some of the exercises we've done have been quite fun. And they don't always have to be just repetitions of exercises, you can turn them into games, as I've given you examples of over the units. And just remember you need to have fun when you're doing exercise. And the last point here, ask your physiotherapist if you're unsure whether you should attempt any of these exercises. So, that's just pointing out and remembering if you have already got a programme of specific exercises, you should be following that first. And these exercises are extras because they are quite general. So, they're not specific for you. But if they work and you'd like to try them, then please do. So, the activity I'd like you to try now is going to be some shuttle runs. So, I'll describe the activity and then you can go and have a go at it yourself. And then we can rejoin and we'll talk through some options for it. So, what I'd like you to do is run between two markers. So, this could be trees outside. So, they could be your two endpoints. And the distance is up to you. And they could be cones or it could be something else. So, I'd maybe set up some cones. I'd mark out maybe 10 feet apart. So, if you walk your feet out in front of each other, you can measure the distance. And or you could choose what distance you want. And then you're going to run between the two markers and then at each marker, you're going to bend down and tap your hand to the base of the marker and run back to the other marker. So, try this for 30 seconds to start with at a steady pace and then build up your speed if you can. So, pause the video now. Have a go at the activity and then rejoin. So, let's think about this activity a little bit more. You can extend it and make it a little bit more challenging by increasing the speed of your runs. So, you can start off at a steady pace and then build up. You can also increase the time you do it for to a minute, then you could rest and then have another minute of doing it. And this is a little bit of variation. So, at each marker you could add in some exercises. So, the first one, each time you touch the marker, you're going to do five squats. And then you can add in another variation. At each marker, you're going to do five star jumps. So, that's just building up your endurance and adding in some extra exercises. So, to simplify, you can also make it easier by decreasing the speed of your runs. So, start off with a real gentle jog and then you can build it up slowly if you're able to. You could also do the exercise for a shorter amount of time and start off slowly, building up each time into small bursts. And that's the most important thing, really. Building up your endurance is a gradual thing. So, you want to do it slowly and in small, manageable bursts. So, have a go and a think about those options. And then, pause the video, rejoin me afterwards and we'll end the lesson. How did you manage with the shuttle runs? I hope you gave it a try and you explored all the variations as you needed. So, thank you for joining me today. I hope you've got some more ideas about building your endurance. So, please join me next time for Lesson 14. And that is going to be the last lesson in the unit on endurance. So, if you'd like to find out what we'll be looking at then, please join me. So, all that leaves me to say now is thank you again. Take care and have a great rest of your day. And I will see you soon. Goodbye.

Ideas to develop endurance (Part 3)

Ideas to develop endurance (Part 3)

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