Hy-Vee® KidsFit™

Strength training is important because it helps to build our muscles up to be stronger and healthier. Stronger muscles will help you perform better in a race, while also keeping you from getting hurt!

There are three basic types of strength training that will help you prepare for a race like a triathlon:

1. Upper Body
2. Lower Body
3. Core

Your upper body muscles will really help you in the swimming portion of the race but will work to help stabilize your body while you run or bike as well. Train your upper body strength with these three movements:

1. Push-ups
2. Reverse Flies
3. Walk-out Plank

Your lower body muscles are going to be in use for every portion of the race. This means they might get tired, so it’s important to build up your strength so you can make it through the race. Use these three moves to train your lower body strength:

1. Shoulder Bridges
2. Good Mornings
3. Squat

Lastly, your core is going to be very involved as well. The muscles in your core help keep you balanced and connects your upper and lower body for efficient movement during a race. Train your core strength with these three movements:

1. Lying Superman’s
2. Plank Shoulder Taps
3. Hollow Holds

Building strength in all three areas of your body will not only keep you healthy while you train or compete but will also help improve your performance. Start by doing sets of 10 for each movement, add more sets as you feel comfortable. Begin with 1 set and work your way up to 4 or 5.

Finding time to include these simple strength building movements into your training routine will help you to be strong, healthy, and compete at your best!