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Exercise Tips for Teens
It is recommended that you spend 20 to 30 minutes of your exercise time doing vigorous aerobic activity at least 3 times a week. If you are unsure, ask your doctor, coach, or physical education teacher. Always, drink water before, during and after exercise.
There are 3 main types of exercises, they are: aerobic exercise, strength training, and stretching.
Aerobic exercise works the heart and gets your muscles to use more oxygen. Tennis, hockey, rowing, soccer, basketball, volleyball and cross-country running are all good examples of aerobic sports. Other aerobic exercises you can do on your own include: Walking, Jogging, Cross-country skiing, biking, In-line skating, and Skateboarding, Swimming, Hiking and climbing or Dancing. Using gym equipment such as a treadmill, stair-stepper, stationary bike, and elliptical trainer or going for aerobic exercise classes. When you work your muscles, they become stronger and able to work longer without getting tired. Muscle mass burns more calories than fat so as your muscle increases so does your ability to burn calories. There are lots of options: Lifting weights (make sure you are trained to lift properly to avoid injury) Using your body for resistance (push-ups, pull-ups, lunges, squats, sit-ups and crunches) Interval training where you switch between exercising hard and then resting. For example, running hard for a short time and then resting then repeating the exercise again. If you stretch before and after exercise, you will not be as sore. Give your lungs, heart, and muscles time to adjust by starting gradually. Do you like organized activities or exercising on your own? You can: Buy exercise equipment for your home. Use exercise videos and CDs. Try to choose those that feature instructors with degrees in fitness or exercise physiology. If you are severely overweight or you have other health conditions such as high blood pressure, talk to your parents and doctor before starting an exercise program.
Keep track of the time you spend watching television, chatting on the computer or playing video games. Making healthier food choices can really enhance your sports performance and efforts to maintain a healthy weight.
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| This article was published on Tuesday 09 May, 2006. |
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