Summary: Maintaining endurance

Physical therapy

﻿Hello there. My name is Sophie Brazier, I'm a children's physiotherapist. Thank you for joining me today for our lesson. So we are in less than 14 of unit six on endurance, and this is actually our last lesson in the unit. So what we'll be doing today is a bit better for summary about endurance, and we'll be looking at how to maintain your endurance. So hopefully you've been getting some ideas of different endurance activities and you've given them all a try. So what we'll be doing at the end is we'll be looking at an activity which is called burpees. So you may have heard of this before, and it can be quite a tough exercise, but I think that you'll be able to give it a go. So you just need yourself and you may need some help from a parent or carer. So if you need them, maybe just ask them now, and then we can get going with today's lesson. I 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 start the lesson with a recap of why is endurance important? So endurance can contribute to your overall health. Building your endurance can improve not only your physical body, but also your mind, which is really important. You may then have more energy if you've got increased endurance which can help with everyday activities so that you don't tyre quickly. This will then also help with concentration which is good for your learning. And remember, it can also be fun to exercise and build your endurance. So you can make some of the exercises into games to add a little bit of a fun element to them. An endurance really can help you do your everyday activities. So let's look at these six things here. It can help you play on the playground with your friends for longer. You will be able to take part and enjoy P.E. or games at school. And it means that you'll be able to manage a whole school day. And that just means being able to pace yourself throughout the day and know when you can exert your energy and when you need to conserve your energy. And also it's about being able to participate to the best of your ability. And the last two here, it means that you can move around the school environment without tiring. And also after school, you've got enough energy to enjoy some free time which is really important. So let's look at some points to remember and some important things to think about. So start slowly and build up. So you would have seen over the last 14 lessons we've looked at different endurance exercises, and some of them have started off quite low level and then we've gradually built up and we are going to be finishing with the burpee today. So it's all about building up slowly and having those options as you need them. So the second point, think about capability, but be kind to yourself. So this is almost saying, push yourself but know your limits. So don't overexert yourself. And remember that everyone is different. So there will be a huge amount of variability in different people's endurance. And your endurance is individual to you so it doesn't matter what someone else's is like, you need to just concentrate on your own. And exercising can be fun and it can make you smile so just remember that when you're doing some exercising. The last point here, please remember to ask you physiotherapist if you're unsure whether you should attempt any of these exercises. And that's just to remind you that if you do have a programme already in place that you should be doing that first and this should come as extra. So I'm just going to describe to you an activity that I'd like you to try. So the activity is burpees. These these can be really challenging, but you can do them, I've got good faith that you can. Even if you just give them a try and then try a few and builds up. So I'll talk you through and then I'll show you a demonstration and then you can pause and have a go yourself and then rejoin. So you're going to start off in standing. You're going to bend down and place your hands on the floor then jump out into a plank position. You're going to lower your body to the floor, then jump your feet back in so you are crouching and then you jump back up with your arms above your head and back into a standing position. And I'd like you to try this five times to begin with. If that is too much, that's just a guide so you can do less, but as a starting point try five. So if you watch the demonstration now, then pause and resume once you finished. So here is a video of me demonstrating some burpees. Wow, you must be thinking, "How quick is she at her burpees?" So I completed this as part of the 2.6 challenge this year. And I was at the challenge of doing two minutes six seconds of lovely burpees. So, don't worry, I will demonstrate now a slow down version. So I'm now going to demonstrate to you how to do a burpee. Okay, so I will do a couple so that you can see and then I'll maybe change the camera and go. So you're going to start off with your feet like this, then you're going to bend down. You're going to put your hands down. You're going to jump out and then you're going to lower to the floor. And you got to come back up, jump your feet in, and jump up. So I'll go down again. So you're going to put your hands down, you're going to kick back, going to lower down and to come up, bring your legs in and jump up. Okay, so I might do it from this angle so you can see me a bit better. So I'm going to go down, going to jump out all the way down and back in. So there's a burpee. So if you have a go at those yourself, and then if you rejoin, you can join me again and we will go through some ideas of ways to extend or simplify that activity. So for the activity, you can make it more challenging by increasing your speed a little bit like I just showed you in this speeded up version video and you can do more repetitions. You could do a press up instead of letting your body go all the way to the floor so that's a really controlled burpee and then you can do this little circuit. So you could do five burpees, five squats, five star jumps, and repeat working up to a minute. So that can really build your endurance. And to simplify, you can also make it easier by decreasing the speed. You could just go into a plank position from standing and back in to standing again. So that's again a slow down simplified version, and you could start off with a really low number of repetitions and build up slowly. So my suggestion now is have a think about these options. If you'd like to go and try them, pause the video and try those options and then come back and join me for the end of our lesson. How did you find the burpees exercise? That can be quite a challenging exercise, but I'm sure if you gave it a go and there were lots of options for you to try, then you managed okay. So we have now reached the end of today's lesson and that is the end of the unit on endurance. So if you have joined me for all 14 lessons then thank you and I hope you found some useful ideas and some exercise tips to go away with. So all that leaves me to say now, is thank you very much, please take care and maybe I'll see you again soon. Goodbye.

Summary: Maintaining endurance

Summary: Maintaining endurance

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