This article is about the teenagers. That period of rapid growth and maturity. Experimentation and lessons learned. It can also be about fitness and wellness, which is right in our wheelhouse. Do you (as a parent, coach or teacher) have a teen who is not really adjusting well to fitness? Maybe he/she is a hardgainer, or the teenager has a very low metabolism. I have a list of very easy (and very good exercises that can help turn the tide in the favor of fitness) exercises that can make a difference in a teen’s life. As always, seek the advice of a physician. This article is not a substitute for sound medical advice or opinion. Now, the list.
The best exercise routine consists of three basic components: 1) aerobics, 2) strength training and 3) flexibility/ stretching.
Aerobics: aerobic exercises quicken your heart rate and breathing, and are good for your heart.
Some great aerobic exercises are: rowing, basketball, lacrosse, hockey, soccer, swimming, running, dancing, tennis, biking and boxing.
Strength training: strengthening your muscles allow you to be able to increase your endurance. Also, muscle burns fat better, so the more muscle you have, the more calories you can burn.
Pull-ups, push-ups, rowing, running, squats, crunches, biking, any type of weight lifting
Flexibility: A flexible person has a lower chance of getting sprains and strained muscles
Dance, ballet, martial arts, yoga, Pilates, gymnastics
How do I know what exercise is best for me?
Pick something that you find interesting – if you hate running, don’t run!!!
Do you like to work out alone? Or with a group of people?
Ask a coach or gym teacher how you can get involved with a certain activity or sport
Talk to a doctor if you are unsure whether a certain exercise plan is right for you
Why is exercise so good for you?
Exercise produces brain chemicals called endorphins that make people feel happy
Exercise helps people sleep better (just don’t work out right before you want to sleep!)
It keeps your body at a healthy, manageable weight
Lowers your risk for certain diseases such as diabetes and high blood pressure
Keeps your bones strong – so no osteoporosis when you are older!
Helps you lose weight
How much exercise should I be getting?
Experts recommend that teenagers work out for at least one hour every day. The exercise should be “moderate to vigorous”.
Is there such thing as exercising too much?
Yes, and it is called compulsive exercise. Because teenagers’ bodies are still developing, they need enough calories to support that process. Exercising too much burns all the calories necessary to develop and function properly. Too much exercise is also a sign of a possible eating disorder. It is also possible to train too much for a certain sport. High school athletes should not train more than five days a week, and should have two or three months of rest per year. It is not recommended that you exercise with an injury – it will only retard the healing process.
Also, exercise is a great way for teens to discover things about themselves, socialize with others and to be able to see themselves in a different way. In closing, with the obesity epidemic in America today really hitting the teens hard, exercise for teens should be mentioned as a way to help them build for the future. Exercising is free, and should be a basic part of anyone’s life, especially for teens. THE BASICS ALWAYS WIN.