Why do I get out of breath?

Your muscles need more oxygen when they work, so you breathe faster to get it in and your heart beats faster to deliver it. Being out of breath is the system doing its job, not your body failing — and it gets better surprisingly fast if you move most days.

Short, fast runs with a proper rest in between, rather than lots of slow ones — speed is practised fresh, not tired. Pumping your arms hard helps more than most people expect, because your legs go at the speed your arms set.

A hallway is a running track if you turn round enough times.

Up and Down the Hallway

11 minutes · ages 6 to 9 · Movers · Get Your Heart Going

Do the whole list, then do it again.

What you need

A wall
A cone, or a shoe for a marker
Somewhere you can run a few steps and turn round.

Before you start

Clear the floor. Nothing sharp, nothing glass, nobody small where you are going to land.
A rug or a mat, and nothing sharp where you put your hands.
Arms out: make sure nobody is in reach.

Stop straight away if…

You feel dizzy or the room spins.
Your chest hurts.
You can't catch your breath.
Something hurts sharply, in one spot.
You feel sick.

Stop, sit down, and get a grown-up. Stopping is always the right answer.

The big idea: Turning round fast is its own skill. It is called agility.

🫁 Keeping going🔋 Staying power⚡ Speed🤹 Putting it together🔀 Quick changes

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Up and Down the Hallway is 11 minutes for ages 6 to 9 (Movers), and it needs a wall, a shoe.

Warm-up

Arm circles, Leg swings, March, Jog on the spot — about 25 seconds each, nice and easy.

The workout

6 rounds of: 4 shuttle run · 30 seconds of jog on the spot. Rest 20 seconds between rounds. Slow down before the marker so you can really turn.

Cool-down

Calf stretch, Reach for your toes, Cat and cow — slow and still.

Easier and harder

Easier: Walk it fast instead of running, and do four rounds.

Harder: bear-crawl-mountain

Safety

There is no barbell, dumbbell, bench or bar anywhere in the Gym, and load never goes past a ball or a bag with a book or two in it (from 3rd grade). Every jumping workout teaches landing first. Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.

Questions

Why do I get out of breath?: Your muscles need more oxygen when they work, so you breathe faster to get it in and your heart beats faster to deliver it. Being out of breath is the system doing its job, not your body failing — and it gets better surprisingly fast if you move most days.
How do I get faster?: Short, fast runs with a proper rest in between, rather than lots of slow ones — speed is practised fresh, not tired. Pumping your arms hard helps more than most people expect, because your legs go at the speed your arms set.

More for grown-ups: how much children need to move, and what makes youth training safe · Fitness School · Ask the Coach

Up and Down the Hallway — ages 6 to 9, 11 minutes, Movers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, March, Jog on the spot.
Work: 6 rounds of 4 shuttle run · 30 seconds of jog on the spot. Rest 20 seconds between rounds.
  Slow down before the marker so you can really turn.
Cool-down: Calf stretch, Reach for your toes, Cat and cow.

You need: a wall, a shoe. Room: a hallway.
Easier: Walk it fast instead of running, and do four rounds.
Harder: bear-crawl-mountain

Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.