Exercises for teens

Experts recommend that teens do 60 minutes or more of physical activity every day. Most of that should be moderate to vigorous aerobic activity. Aerobic activity is anything that gets your heart going — like biking, dancing, or running. Then take a few minutes for some strength training. Exercises like the ones below help build muscle and boost metabolism. Flexibility is the third component of well-rounded exercise. Check out yoga as one way to stay flexible.

A balanced exercise routine includes aerobic (cardio) activity, stretching, and strength training. Walking, running, and swimming are examples of aerobic activity. Aerobic activity strengthens your heart and lungs. Stretching improves your flexibility. Strength training uses resistance, like free weights, weight machines, resistance bands, or a person’s own weight, to build muscles and strength. Teens may want to strength train to improve sports performance, treat or prevent injuries, or improve appearance.

Teens should always be supervised by a qualified adult, who can help them and demonstrate the proper technique. For that reason, it’s safer to work out at school or at a health club than on home exercise equipment. Other precautions to take include the following:

• See your doctor or pediatrician for a physical and medical checkup before your youngster starts training.
• Remember that resistance training is a small part of a well-rounded fitness program. Experts generally recommend that adolescents exercise with weights no more than three times a week.
• Don’t overdo it: Excessive physical activity can lead to injuries and cause menstrual abnormalities. Your teenager may be exercising too much if her weight falls below normal or her muscles ache. Complaints of pain warrant a phone call to your pediatrician.
• Don’t overdo it: Teens should be reminded not to step up the weight resistance and number of repetitions before they’re physically ready. Getting in shape takes time.
• Drink plenty of fluids when exercising. Young people are more susceptible to the effects of heat and humidity than adults. Teens’ ability to dissipate heat through sweating is not as efficient as adults. The Centers for Disease Control and Prevention recommends that teens drink at least two six-ounce glasses of water before, during and after working out in steamy conditions.
• Always warm up and cool down with stretching exercises before and after training. Stretching the muscles increases their flexibility: the ability to move joints and stretch muscles through a full range of motion, and the fourth component of physical fitness. It also helps safeguard against injury.

NOTE: Exercises should not be painful. When pain develops, exercises may need to be modified or exercises even may need to be stopped. In some cases, it may be necessary to obtain further professional consultation if symptoms persist.

Ab workout for teens

• Sit on floor, legs bent
• Arms straight in front
• Lean back gradually
• Keep arms straight and tummy tight
• Take it as far back as comfortable
• Slowly return to sitting position
• Repeat

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 delay the healing process.

What are the symptoms of compulsive exercise?

• Upset because you missed a workout
• Exercising even when you do not feel well
• Exercising instead of hanging out with friends
• Hate sitting still because you are not burning calories
• Feel that you will gain weight from going a day without exercise

Aerobic Exercise

A teen’s fitness program should include aerobic exercise such as brisk walking, basketball, bicycling, swimming, in-line skating, soccer, jogging—any continuous activity that increases heart rate and breathing. Regular workouts improve the efficiency of the cardiorespiratory system, so that the heart and lungs don’t have to work as hard to meet the body’s increased demands for freshly oxygenated blood.

Aerobic exercise also affects body weight composition, by burning excess calories that would otherwise get converted to fat. In general, the more aerobic an activity, the more calories are expended. For instance, if a teenager weighing 132 pounds walks at a moderate pace for ten minutes, he burns forty-three calories. Running instead of walking more than doubles the amount of energy spent, to ninety calories.

Low-intensity workouts burn a higher percentage of calories from fat than high-intensity workouts do. However, the more taxing aerobic exercises ultimately burn more fat calories overall. One study compared the burn rates for a thirty-minute walk at three and a half miles per hour and a thirty-minute run at seven miles per hour. The walking group expended an average of 240 calories. Two-fifths came from fat, and three-fifths came from carbohydrates, for a total of ninety-six fat calories. In the running group, the ratio of fat energy burned versus carbohydrate energy burned was significantly less: one to four. Yet overall, the runners consumed 450 calories. Total number of fat calories burned: 108.

Strength training

Under the guidance of well-trained adults, children aged eight or older can safely incorporate weight training also called strength training and resistance training into their workouts to increase muscle strength and muscle endurance. Muscle strength refers to the ability to displace a given load or resistance, while muscle endurance is the ability to sustain less-intense force over an extended period of time. Males will not be able to develop large muscles until after puberty. Females generally are not able to develop large muscle mass. They do not have to worry about getting too muscular.

Teens who work out with weights can use:

• free weights. Free weights (including barbells, dumbbells, and hand weights) are portable and inexpensive. It may take some practice to learn good technique.
• weight machines. Weight machines make it easier to follow good technique, but you will probably have to go to a gym or weight room.

People can also use resistance bands and even their own body weight (as in push-ups, sit-ups, planks, and squats) for strength training.

You can do these three strength-building exercises at home. There’s no need for special equipment, expensive gym fees, or lots of time. Just check with your doctor, PE teacher, or coach first to be sure these exercises are OK for you.

If you haven’t started puberty, strength training will help you get stronger but your muscles won’t get bigger. After puberty, the male hormone, testosterone , helps build muscle in response to weight training. Because guys have more testosterone than girls do, they get bigger muscles.

Multiple studies show that young people gain strength and endurance faster by lifting moderately heavy weights many times rather than straining to hoist unwieldy loads for just a few repetitions.

Getting started

Before you start strength training, visit your doctor to make sure it’s safe for you to lift weights.

When you get the OK from your doctor, get some guidance and expert advice. Trainers who work at schools, gyms, and in weight rooms know about strength training. But look for someone who is a certified strength-training expert and experienced working with teens.

The best way to learn proper technique is to do the exercises without any weight. After you’ve mastered the technique, you can gradually add weight as long as you can comfortably do the exercise for 8 to 15 repetitions.

When lifting weights — either free weights or on a machine — make sure that there’s always someone nearby to supervise.

Having a spotter nearby is particularly important when using free weights. Even someone in great shape sometimes just can’t make that last rep. It’s no big deal if you’re doing biceps curls; all you’ll have to do is drop the weight onto the floor. But if you’re in the middle of a bench press — a chest exercise where you’re lying on a bench and pushing a loaded barbell away from your chest — it’s easy to get hurt if you drop the weight. A spotter can keep you from dropping the barbell onto your chest.

Many schools offer weight or circuit training in their gym classes. Or check out your local gym to see if you can sign up for a strength training class.

Basic rules to follow in strength training

Here are some basic rules to follow in strength training:

1. Warm up for 5–10 minutes before each session.
2. If you are new to strength training, start with body weight exercises for a few weeks (such as sit-ups, push-ups, and squats) and work on technique without using weights.
3. Work out with resistance (weights, resistance bands, or body weight) about three times a week. Avoid weight training on back-to-back days.
4. Do 2–3 sets of higher repetitions (8–15); No maximum lifts. A certified trainer, coach, or teacher can help put together a program that is right for you.
5. Learn correct technique and always train with supervision
6. Cool down for 5–10 minutes after each session, stretching the muscles you worked out.

For best results, do strength exercises for at least 20–30 minutes 2 or 3 days per week. Take at least a day off between sessions. Work the major muscle groups of your arms, legs, and core (abdominal muscles, back, and buttocks).

Doctors recommend at least an hour a day of moderate to vigorous physical activity. So on days when you’re not lifting weights, aim for more aerobic activity. Also, drink plenty of liquids and eat a healthy diet for better performance and recovery.

What are the benefits of strength training?

Besides building stronger muscles, strength training can:

• improve overall fitness
• increase lean body mass (more muscle, less fat)
• burn more calories
• make bones stronger
• improve mental health

Is strength training safe?

Strength-training programs are generally safe. When done properly, strength training won’t damage growing bones. Kids and teens with some medical conditions — such as uncontrolled high blood pressure, seizures, or heart problems — will need to be cleared by their doctors before starting a strength-training program.

When you’re in the middle of a strength-training session and something doesn’t feel right to you, you feel pain, or if you hear or feel a “pop” during a workout, stop what you’re doing. Have a doctor check it out before you go back to training. You may need to change your training or even stop lifting weights for a while to allow the injury to heal.

Many people tend to lump all types of weightlifting together. But there’s a big difference between strength training, powerlifting, and bodybuilding. Powerlifting concentrates on how much weight a person can lift at one time. The goal of competitive bodybuilding is to build muscle size and definition.

Powerlifting, maximal lifts, and bodybuilding are not recommended for teens who are still maturing. That’s because these types of activity increase the chance of injuries.

Some people looking for big muscles may turn to anabolic steroids or other performance-enhancing drugs. These substances are risky and can cause problems like acne, balding, and high blood pressure. They also increase the chances of getting cancer, heart disease, and sterility.

Yoga

The word yoga is Sanskrit (one of the ancient languages of the East). It means to “yoke,” or unite, the mind, body, and spirit.

Yoga includes physical exercise, but it’s also about life balance. Training your mind, body, and breath — as well as connecting with your spirituality — are the main goals of the yoga lifestyle.

Yoga has tons of benefits. It can improve flexibility, strength, balance, and stamina. In addition, many people who practice yoga say that it reduces anxiety and stress, improves mental clarity, and even helps them sleep better.

The physical part of the yoga lifestyle is called hatha yoga. Hatha yoga focuses on asanas, or poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. Some types of yoga also involve meditation and chanting.

There are many different types of hatha yoga, including:

• Ashtanga yoga: Ashtanga yoga is a vigorous, fast-paced form of yoga that helps to build flexibility, strength, concentration, and stamina. When doing Ashtanga yoga, a person moves quickly through a set of predetermined poses while remaining focused on deep breathing.
• Bikram yoga: Bikram yoga is also known as “hot yoga.” It is practiced in rooms that may be heated to more than 100°F (37.8°C) and focuses on stamina and purification.
• Gentle yoga: Gentle yoga focuses on slow stretches, flexibility, and deep breathing.
• Kundalini yoga: Kundalini yoga uses different poses, breathing techniques, chanting, and meditation to awaken life energy.
• Iyengar yoga: This type of yoga focuses on precise alignment of the poses. Participants use “props” like blankets, straps, mats, blocks, and chairs.
• Restorative yoga: This practice allows the body to fully relax by holding simple postures passively for extended periods of time.
• Vinyasa/power yoga: Similar to Ashtanga yoga, these are also very active forms of yoga that improve strength, flexibility, and stamina. This type of yoga is popular in the United States.

Getting started

Many gyms, community centers, and YMCAs offer yoga classes. Your neighborhood may also have a specialized yoga studio. Some yoga instructors offer private or semi-private classes for students who want more personalized training.

Before taking a class, check whether the instructor is registered with the Yoga Alliance, a certification that requires at least 200 hours of training in yoga techniques and teaching. You may also want to sit in and observe the class that interests you.

You could also try using a yoga DVD. Websites, DVDs, and books can’t compare to learning yoga poses from a teacher, but they can help you find out more. They can be especially helpful if you have already taken yoga classes and want to practice at home. And also can try one of the many yoga apps available for smartphones and other devices.

Dress comfortably for your first yoga session in clothing that allows you to move your body fully. Stretchy shorts or pants and a T-shirt or tank top are best. Yoga is practiced barefoot, so you don’t have to worry about special shoes.

If you’re doing your yoga workout on a carpeted floor, you probably don’t need any equipment, although many people like to use a yoga mat or “sticky” mat. This special type of mat provides cushioning and grip while you do your poses. Yoga mats are sold in sporting goods stores, major retailers, and, possibly, at your yoga class location.

What can you expect at a yoga class or when you watch a yoga video? To begin the class, the instructor may lead you through a series of poses like Sun Salutations to warm up your arms, legs, and spine. After that, you’ll concentrate on specific poses that work different areas of your body. Most yoga sessions end with some type of relaxation exercise.

Before you begin any type of exercise program, it’s a good idea to talk to your doctor, especially if you have a health problem. Be sure to let your instructor know about any orthopedic problems or special needs you may have before the class begins. A good instructor will be able to provide modified poses for students who are just beginning or who have special needs.

Staying on track

Your schedule’s already packed, so how are you supposed to fit in time for yoga? Here are a few tips:

• Break it down. If you can’t do a half hour of yoga in one sitting, try doing it in chunks. How about 15 minutes after you get up and 15 minutes before bed? Or try three 10-minute workouts to break up a long study session.
• Do what works for you. Some people have more success working out in the morning before the day’s activities sidetrack them; others find that an after-school workout is the perfect way to unwind. Experiment with working out at different times of the day and find the time that fits your schedule and energy level best.
• Find a workout buddy. Doing your yoga routines with a friend is a great way to stay motivated. You’ll be less likely to miss your workout if you have an appointment with a friend. You and your buddy can compare tips on healthy eating and exercise habits, evaluate each other’s poses for form, and keep each other on track.
• Consistency is key. If you want to reap the benefits that yoga provides, you’ll have to do it consistently. A once-a-month yoga workout may relieve some stress, but for benefits like increased flexibility and stamina, you should aim to practice yoga three or four times a week.
• Set some goals. The same routine every week may become monotonous, so set some goals to help you stay focused. Perhaps you’d like to incorporate power yoga into your routine so you get a better cardiovascular workout. Maybe you’ve always gone to yoga class and your goal is to start practicing on your own at home. Whatever you choose as your goal, make sure you reward yourself when you accomplish it.

The great thing about yoga is it can be as vigorous or as gentle as you want it to be. That makes it a good choice for anybody.