OUTDOORS

WORK IT, BABY Hong Kong trainers share their kids’ favourite workout routines

With gyms closed, playgroups cancelled and social activity at an all time low, it’s no wonder that Hong Kong kids are struggling to burn excess energy. We look to two Hong Kong fitness fanatics and find out how they’re keeping their kids active during lockdown (and staying sane in the process).

ANDREA RAMÍREZ Owner & Head Trainer at AndFit HK

@andfithk

Tell us about your family routine?

Peng Chau offers a relaxing laid back lifestyle. My son wakes around 8am. We have breakfast and set an intention for the day. An active morning is important so we’ll take a walk to the beach, or around the island and after lunch we’ll schedule a playdate. We have a small boat in Sai Kung and so weekends are all about adventures on the water, swimming and recharging with friends.

How do you keep your three-year-old active during lockdown?

I get Matteo involved in my own exercise routine. I’ll put a mat on the floor and start doing some simple movements. He can’t resist copying me. We also spend a lot of time playing together. I let him create a game and I’ll follow his lead. Matteo is a climber and likes risky stuff so instead of saying ‘no’, I engage with him so that he can do these activities safely.

Can you recommend some home exercise routines for kids?

HIIT and Tabata routines specifically for kids are a lot of fun and easy to do. Play some energising music and challenge the kids to a little fitness routine. For example, Matteo and I will run as fast as we can for 20 seconds and when music stops we will kiss or hug. Or take it outside, try going for a jog together and challenge the kids to find a special flower or leaf along the way.

What are the best pre and post workout snacks for kids?

Pre workout: Kids need an energy boost so carbohydrates are perfect. Try a healthy cookie, toast with honey or a granola bar. I strongly recommend homemade foods where possible to control sugar levels. Post workout: After exercise, protein is important to help sustain energy levels. Milk, yogurt, an organic shake, half a turkey sandwich, or peanut butter with crackers are all good options.

And post lockdown, what activities do you recommend?

Come to AndFit as a family and sweat together. Also, take advantage of Hong Kong’s fantastic hikes and parks. Play with your kids outdoors, go swimming, take them camping for the day. Outdoor activities benefit the whole family immensely. andfithk.com

PARFAIT N’DONDA Founder of Guardian Fitness HK

@guardianfitnesshk

N’Donda founded boutique fitness studio Guardian Fitness six years ago. His specialist team of professionals offer personal training, weight training, boxing, advice on nutrition and deep stretching. He lives with his wife, 12-year-old daughter Ines and two-year-old son Timoté.

What’s your morning routine?

The routine I want for my kids is a little different to the one they want. We begin by rehydrating with a big glass of water and a filling breakfast of eggs, bacon and cheese. After breakfast, we encourage creative activities such as arts and crafts and then we’ll head out for a walk and run around. We avoid screen time, my youngest son has not (yet) been exposed to a smartphone or tablet – let’s see how long that lasts.

What home exercise routines for kids do you recommend?

Body weight exercise sessions kept fairly short to maintain focus work best. Parents can try out the below with their kids.

Warm up:

• 10 jumping jacks • 10 reverse snow angels • 10 shoulders taps One minute break and repeat

Follow with three rounds of the below with a 10 second rest in between:

• 30 seconds of squats • 30 seconds of burpees (full body touches the floor and jump back up)

Can you share some nutritional advice for active kids?

Our Guardian Fitness’ resident nutritionist recommends:

Hydration is so important in Hong Kong. For an alternative to sweet beverages such as sweet tea, soda or juice, try homemade flavoured water. It is healthy, cheap, easy and you can try many combinations to please the pickiest of kids. My personal favourite - let two strawberries and a slice of lemon diffuse in a litre of filtered water. Pre workout: A small, easily digestible snack of carbs and protein is best. Healthy options include a boiled egg and a small orange; a small banana or slice of watermelon with a couple slices of turkey ham or a portion of greek yogurt with a handful of berries. Post workout: A snack within 30 minutes of finishing exercise replenishes energy stores and aids recovery. A whole food mix of carbs, proteins and fats with no added sugar is ideal. Try wholegrain crackers with hummus, a small apple or banana with nut butter, fruit and yogurt, some mixed nuts and seeds or an egg and avocado. Guardian Fitness offers parent and child training sessions for those who need some supervision. guardianfitness.hk