Do You Know What Ingredients to Avoid Feeding Your Child?

A few articles in our blogs have already tackled what are the best foods you should allow your athletic kid to eat and what could help develop his muscles and reduce fat. All over the internet, there are also countless materials talking about this, but do we really know what food ingredient we should avoid?

(Also read: Nutritional Needs of Young Athletes)

All around the places there are confusing articles saying one should eat this and shouldn’t eat that. The media further confuses people as one day they are talking about the disadvantages of fats, then the next day they would say that carbs are great for the body.

Food manufacturers also add to this muddle by printing misleading labels and bogus health claims. It had started to look like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

But really, what ingredients are harmful to your young athlete’s health?

Listed below are the four ingredients you should avoid diligently.

1. White Flour

-White flour is a result of the processing of natural whole wheat until it is stripped off of nutrients, vitamins and minerals. Basically, once this happened an ingredient is nutritionally void already. White flour is also packed with calories that release quickly into your child’s system, creating a spike in blood sugar and leads to hunger and ravings. A good alternative to this is whole wheat.

2. White Sugar

-Once again, this is a result of a sugar cane plant that underwent an intensive refining process. By refining a sugar cane, all of the enzymes fiber, vitamins and minerals are destroyed. Aside from weight gain, white sugar has been linked to weakened immune system, ADD, hyperactivity, mental and emotional disorders.

3. High Fructose Corn Syrup
-This is another form of sweetener, but man-made. It is derived from genetically modified corn. It promotes hysterical hunger, fat storage, and spikes your child’s blood sugar levels. HFCS is found in many mainstream products like cereals, crackers, ice cream, salad dressing, energy bars, and soft drinks.

4. Aspartame

-Yet again, aspartame is an artificial sweetener that was denied by the FDA 8 times before being approved in 1973. It is said to promote cravings for foods high in calories and carbohydrates as it stows away sugar. When sugar is not available, the result is hypoglycemia and severe hunger.

These are just some of the ingredients a child should avoid. Read more fitness and gymnastics-related articles by visiting our educational blogs. Experience a fun and imaginative gymnastics training, come and enroll today at Bianka Panova Sport and Art Academy :)

Physical Activity Guidelines For Young Children

To maintain a healthy and physically-fit body, young people should get enough exercise everyday. It is important for them to meet the exercise guidelines that are appropriate for their age level to keep their physical fitness at the optimal level.

For young children aged five years old and above, it is important to get at least an hour of exercise each day to keep their bodies active, healthy, and physically fit. The exercises a young child should perform must be comprised of moderate and vigorous physical activities. At least thrice a week, these exercises must focus on strengthening the muscles and the bones of these young children.

Normally, in the current generation of youth, most young children are spending too much of their time in front of their screens (smartphones, TVs and personal computers), which eats away all of their free time, leaving barely enough time to do any physical activity.

This kind of habit can be pretty damaging to your child’s health, so you should ensure that your child is not allocating most of their precious time doing such things. It is your task, as a parent, to limit the time they spend in front of their screens. 

You should also start to encourage your child to engage in physical activities such as jogging and sports. You should convince them that these kinds of activities are more fun than sitting in front of the computer screen all day, and you should also tell them some of the benefits they can get from doing such things, so they can be more motivated to start doing it.

Kids at a young age basically won’t do an activity he/she doesn’t enjoy, so you need to make sure that you choose the kind of physical activity he/she will truly enjoy so that your child will be able to willingly do these activities. 

For example, if your child shows enthusiasm to be more active when surrounded with friends, then you should consider letting him/her join a team-oriented sport such as basketball, football and hockey. However, if your child enjoys doing splits and performing tumblings, then gymnastics might be the best sports choice for her.

If your child doesn’t want to join any sports, but is still willing to be physically active, then you should encourage him/her to do any kind of moderate to vigorous physical activities.

What is Considered as a Moderate Activity?

Moderate physical activities are those activities that can be done with only a moderate amount of effort. These activities are known to raise your heart rate levels and make you break a sweat. One way to tell if you’re performing a moderate physical activity is when your breathing still enables you to talk, but you’re unable to sing a song properly without losing a breath.

Moderate activities include: walking to the school, playing outside with their friends, riding a bicycle, and doing simple household chores.

What is Considered as a Vigorous Activity?

Vigorous physical activities require a great amount of effort, and usually make the child push their physical capabilities to the limits. You know you are performing a vigorous physical activity if you can barely talk without having to pause to catch a breath. 

Despite requiring more effort, vigorous physical activities are known to provide better health benefits compared to what a moderate activity could bring. Vigorous physical activities are linked to better overall health, stronger and healthier bones, better physical fitness and higher levels of self-esteem.

Some examples of vigorous activities are: dancing, swimming, running and playing intense sports.

Learn more about physical fitness and expand your knowledge regarding your child’s health by reading our educational articles. Let your child learn gymnastics in the most fun and exciting way, enroll today at Bianka Panova Sport and Art Academy! :) Join us in the fun and learn gymnastics for kids :)

Fitness For Your Preschoolers

By the time your child reaches the age of three to five years old, he/she has probably developed most of the basic physical skills such as walking, running, jumping and such. At this age, kids are probably at their most energetic and active phase of their lives, so this is the perfect time to introduce them to fitness activities so they can make the most out of their pent-up playfulness.

Kids falling in this age group have a lot of chances to engage in various physical activities that could hone their physical abilities. Allowing them to participate in such activities can help them improve their physical skills, build self-esteem, improve their physical fitness, and improve their immunity for certain illnesses.

How Much Physical Activity Should A Preschooler Have

Kids who are three to five years old should get at least an hour of structured physical activity, in which they are guided by an adult or a trained professional and an hour of unstructured physical activity, wherein they are allowed to play in their own way. 

Also, as much as possible, you should not let your kids stay inactive for more than an hour at a time as this may lead to decreased physical fitness. Limit the time they spend on video games and encourage them to spend their free time outdoors.

Encouraging them to engage in sports or physical activities at a young age can be help them to become fitter and healthier in the future, as the habits formed during childhood are often carried by the child through adulthood.

It is also important to recognize which activities your child is able to handle. The activities they are participating in should be fun and challenging, but it should not be beyond their abilities.

Most parents who want to make their preschoolers more physically active might want to introduce their child to organized sports. However, at such an early age as this, preschoolers usually have not yet mastered even the basic skills such as throwing, catching and taking turns. They also have trouble understanding even the simplest rules and instructions, so organized sports might not work well for them. It is important to introduce them to a sport that can teach them the basic skills, to prepare them for future sports participation.

You should observe your child to learn what kind of activities he/she enjoys the most. For example, if you see that your child is blessed with an amazing flexibility and loves to tumble on every bed in your house, then you should probably sign him/her up to a non-competitive gymnastics school that can help them to further develop their skills.

You should make sure that the activity your child is participating in is the thing they truly enjoy. Forcing them to engage in activities which they do not enjoy could end up frustrating them and discourage them from participating in any kind of sport or physical activity.

No matter what kind of physical activity or sport they choose, you must ensure that they are having fun doing it. If they don’t find the sport or the activity fun, you must ask them and try to address the issue or better yet, encourage them to participate in another kind of sport or physical activity.

Learn more about health and fitness by following our official blog sites. Enroll today at Bianka Panova Sport and Art Academy and learn gymnastics for kids in the most fun and imaginative way :)

Malaysian Rhythmic Gymnasts Secured Five Gold Medals in Elegant Cup Greece

The Malaysian rhythmic gymnastics team has successfully brought great achievement to their country after winning five gold medals at the recently held Elegant Cup in Kalamata, Greece. The Elegant Cup, which is also known as the International Rhythmic Gymnastics Tournament, was held in Kalamata, Greece from 19th to 21st of February, 2016. 

Koi Sie Yan, a gold medallist at the Sea Games 2015, has obtained two gold medals after achieving a score of 14.950 in the individual all-around event and 15.600 in the clubs event. The Malaysian gymnast also won two silver medals in the hoop event, wherein she has garnered a score of 15.050 and in the ribbon event, where she achieved a score of 13.950.

credits: Malaysian Gymnastics Federation

Izzah Azman, a 15-year-old Malaysian gymnasts who have just recently been a part of the senior squad earlier this year proved her worth by winning two gold medals in the ribbon and the hoop event.

The final gold medal was obtained by the junior squad after impressing the judges with their exceptional group exercise performance. The junior team was comprised of Wong Kay Lyn, Nur Irdina Abdul Malek, Koh Jei Yi, Aminul Fares Amira Sofiya and Jessie Liaw Zi Xing. The squad obtained a total of 10.250 points.

National rhythmic coach Yulia Ivanova felt very happy with the team’s performance and their willingness to execute new moves and techniques on their first international outing this year.

“We introduced new techniques and approaches during training, and it was nice to see them apply these changes in their first international tournament, she said as quoted by The Star.

“They executed their routines really well. There were a few mistakes, but we can work on them. It was a good platform for us to evaluate them, so I am quite pleased with that.”

The other Malaysian gymnasts who participated in the competition were Chong Lok Yi, Tammy Ng Jia Wen and Fong Wan Qin.

A young Malaysian gymnast Rayna Hoh Khai Ling also showcased a great performance in the junior competition, winning a silver medal after scoring 14.200 points.

“It was good to see Rayna winning a medal in her international debut. She has much potential,” said Ivanova, who is currently making the seniors ready for a more challenging competition – the World Cup in Finland next month.

Read the latest news about the sport of gymnastics by reading our educational blogs and articles on a regular basis. Enroll today at Bianka Panova Sport and Art Academy to experience a world-class gymnastics training with the world-class rhythmic gymnastics coach, Bianka Panova. Come and learn gymnastics for kids with us! :)

Importance of Rest in Gymnastics

In order to improve your athletic performance and fitness levels to the extremes, it is critically important to train hard. However, training hard doesn’t mean that you should disregard proper rest and recovery.

Physical activity and exercise is not just a bodily activity, but it also affects the brain, which is partly why it’s essential to consider having proper rest and recovery after performing any form of physical activity.

The importance of being and staying physically active has often been emphasized in our day-to-day lives, and though the significance of exercise in staying healthy is unquestionable, the importance of rest and recovery must also be considered.

An individual’s fitness level is maintained and developed by three primary components: diet, exercise and rest. The latter plays a major role in the overall health and fitness of an individual. It is proven that failing to give your body enough rest to recover properly can hinder and negatively affect your fitness progress.

Why Do We Need To Rest?

According to a research conducted by the University of New Mexico, rest and recovery are very critical to achieve optimal exercise performance and overall improvement. During a physical activity, the body goes through physical and mental strain, and thus needs an adequate amount of rest in order to function at its peak performance. 

Making sure that you're getting a good night's sleep is as critical as having an intense amount of training. Gymnastics is a physically-demanding activity, and without enough sleep, your body will not be able to function and perform at its best. So, always make sure that you're getting enough rest after every training session.

Benefits of Rest

Rest is an essential part of physical fitness, and by incorporating a sufficient amount of rest in your fitness routine, you’ll be surprised with all the benefits you can get from it. 

Oftentimes, in most kinds of physical activities, especially those sports which are highly competitive – such as gymnastics – pushes a person to overtrain and go beyond their limits. Their mindset is to train as hard as possible in order to progress ahead of their competitors. But that kind of attitude is counterproductive, as you’re depriving your body with the rest it needs to recover properly. 

“Working out, especially resistance training, breaks your body tissues down. In fact, resistance training breaks down muscles causing microscopic tears,” Wynter said. Rest days allow your muscles, nerves, bones, and connective tissue time to rebuild.”

By allowing your body to rest, you’re giving your body a chance to recover and thus, allowing your body to perform better.

To be able to achieve the peak of your fitness level, you must ensure that your training program is carefully planned and polished to fit your fitness goals. Learn more about health and fitness by regularly reading our educational blogs and articles. 

Let us help you in reaching your gymnastics dreams, come and enroll today at 2 Bukit Merah Central #01-07, Singapore 159835 and learn gymnastics for kids with us. Bianka Panova Sport and Art Academy aims to provide the highest quality of training and education, and with the extensive experience and knowledge of our head coach, Bianka Panova, the quality of education that your child will receive is guaranteed! ENROLL NOW!

Health Benefits of Exercise

You’ve probably heard a thousand times that exercise is, without a doubt, good for your overall health. Whether it’s a simple activity like walking, jogging, and running or a more strenuous sports like basketball, tennis, or gymnastics, taking part in a physical activity can serve countless benefits for you, no matter how old or young you are.

Experts recommend that young people should get at least one hour of mild to moderate physical exercise per day. Today let us give you some reasons to start including exercise to your daily routine.

Benefits of Daily Exercise

Exercise Improves Your Mood

Exercise is not only beneficial for your body, but also for your brain. Performing physical activities regularly allows the body to release chemicals called “endorphins”, or also known as the “happy hormone”. Having an adequate amount of endorphins rushing through your system will help you feel more peaceful, happy and lively. So, if you’re feeling down and needs something to lift up your mood, go for a quick bout of exercise!

Exercise Can Boost Your Energy

According to research, if you feel fatigued, just simply getting off the couch and moving around can make you feel like you want to move more. That applies, too, in performing mild to moderate exercise. Performing a moderately-intense exercise for at least 15 to 20 minutes can make you feel more energized and active throughout the day. So, if you need something to get you off from that lazy rut, go for a quick jog or walk, it’ll get the job done!

Exercise Boosts Your Confidence

Exercise stimulates various brain chemicals (endorphins) which may help you feel happier and more relaxed. You may also feel better about your appearance and your own self when you take part in a physical activity regularly, which can boost your confidence and improve positive self-image.

Exercise Improves Your Appearance

Exercising regularly can help you achieve that lean, toned look. Taking part in any physical activities helps you burn excess calories and also tones your muscles, keeping you in a better, more attractive shape.

Exercise Leads to Better Overall Health

Taking part in a physical activity allows a child to develop a healthier body and a stronger immune system, which is pretty important to prevent sickness and diseases. Participating in a physical activity decreases the likelihood of conditions such as asthma, cancer, heart disease, diabetes and obesity.

Exercise can help a person age well.

This might seem insignificant today, but your body will thank you later. Adults, especially women, prone to a condition called osteoporosis (a medical condition in which the bones become brittle and fragile) as they get older. Studies have found that weight-bearing exercise — such as weight lifting and gymnastics — can help girls (and guys!) maintain healthier and stronger bones.

These are just some of the benefits you can get by taking part in a physical activity. So, start living a healthier and more active lifestyle, and add exercise in your day-to-day activities! :)

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