Fitness Article: Get Fit with Your
Kids on a Playground Swing...
By Karen Goeller, CSCS
Gymnastics Stuff™ This article is not for reprint without
written permission from the author.
the swing video!
is that possible? It's easy, just bring them to the playground. That's right,
getting exercise with your kids is as easy as getting fresh air, bonding with
your kids, and having a really great time. I remember having a great time in
the playgrounds in Brooklyn as a kid. I never wanted to leave them. Although
there was a playground on Avenue N near my house, my favorite playground was
always Marine Park because it had everything. Marine Park had a large grass
area, baseball fields, and plenty of playground equipment, including swings.
you believe that you can use a playground swing to exercise every major muscle
group of your body? It's true. Swing Set Fitness is an exercise method using a
playground swing as the gym equipment. Everyone can enjoy this method of
exercise because there are exercises for beginner through advanced fitness
enthusiasts. Like using dumbbells or exercise machines, there is so much
variety that virtually everyone can use a swing for exercise. And since there is
such a wide variety of exercises everyone in your family can find appropriate
exercises to help reach desired fitness goals.
Swing Set Fitness is a great
way to encourage your children to
exercise because it is so unique and enjoyable. And
how difficult will it be to get them to the playground? Swing exercise can
be the first step you take in starting
an exercise program. And when you and your
children see how enjoyable it is, you will all continue to exercise. That means
you will lose weight, become more fit, gain strength, and remain interested.
Not sure how to start? No
problem. All three Swing Set Fitness
books are loaded with photos of exercises along
with very clear explanations. You will be guided through exercises and
workouts that will be fast and effective. There
are workouts that help the beginner start slowly while the advanced fitness
enthusiast can perform the more
Here are two
swing exercises to get you started...
on the swing, hold the chains securely, and lean back. Lift both legs in front
of your body to hip /swing height. Once both legs are at hip / swing height,
bring both knees in toward your chest. As you bring your knees in toward your
chest, sit up to allow your chest and knees to meet. Once your knees and chest
have formed a tuck position, return to the starting position. Continue to bring
your knees in and chest up for the desired number of repetitions. You should
feel this in your abdominal and hip flexor muscles.
Standing front of swing. Place the swing seat on your upper
back and slowly lean back so that you are standing at a 45 degree angle and
being supported by the swing. Once comfortable, bend your knees and lower your
buttocks towards the ground. Try not to bend your knees more than a 90 degree
angle. As you bend and straighten your legs be sure to keep your knees in line
with your hips and feet. Do not allow your knees to move laterally. Push back up
using your legs to the standing 45 degree angle position. The entire time your
head and spine should remain at the angle in which they started.
should feel this exercise in your hamstrings, quads, and even your buttocks.
Set Fitness offers you total body conditioning that is fun and effective.
You will see that using a swing to exercise is the perfect addition to any
fitness program. This form of exercise
blends the fun of being on a swing with traditional exercise
techniques for a fulfilling
Set Fitness was created by me (Karen Goeller) and my nephew, Brian Dowd. We both
grew up in Brooklyn and spent countless hours in the playgrounds. Brian Dowd is
also the fitness model in these books. For more information on Swing Set Fitness
By Karen Goeller, CSCS
Karen Goeller has
been training athletes since 1978. She has an education that includes training
in emergency medicine, physical therapy, and nutrition. She has held
certifications that include Fitness Trainer, EMT-D, Nutritional Analysis, and
many Gymnastics Certifications among others. Goeller has tremendous experience
with training in a variety of settings. Karen Goeller is the author of the Swing
Set Fitness books, the Gymnastics Drills and Conditioning books, and many
additional products. She has written more gymnastics books than anyone in the
USA. Her books are used by fitness experts, sports coaches, teachers, and
athletes worldwide. Karen Goeller has worked for world's most famous gymnastics
coach Bela Karolyi, owned a gymnastics club for ten years, and has been featured
in several newspapers and on television many times. Karen Goeller offers sports
performance training in NJ and through the web. For more on Karen visit
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