With the epidemic of obesity in America and the growing number of adolescents who are overweight or obese, it can be confusing for teens to know how to take control of their lifestyle and make choices that lead to lifelong weight loss. Much like adults, regular physical activity in teens can prevent weight gain and can promote weight loss when paired with other healthy choices.
Cardiovascular Exercise
Teens, much like adults, need to engage in regular cardiovascular exercise. The CDC suggests that teenagers engage in at least 45 minutes of physical activity during most days of the week, or at least 225 total minutes each week. Because scheduled, repetitious activity, such as walking on a treadmill, is often seen as monotonous to teenagers, find an activity that is enjoyable and engaging for teens to take up. Group hiking, biking or walking excursions are a way to get active. Other options include swimming, dance or group exercise classes. Cardiovascular exercise is effective because it increases heart rate, and burns an elevated number of calories both during and after the activity. With consistency, cardiovascular exercise can contribute to long-term weight loss, as well as a healthier lifestyle.
Strength Training
Strength training is perhaps one of the best ways for teens to take control of their body and to gain and maintain a healthy weight. The Mayo Clinic suggests that children as young as 8 begin strength training to boost metabolism, maintain weight, strengthen bones and improve overall fitness. Teens who engage in weight training will be able to identify their "trouble zones" and focus on exercises that will strengthen and tone those muscle groups. This gives them the opportunity to "shape" their body. Also, strength training increases calorie burn for up to 24 hours after a training session, leading to the potential for greater weight loss.
As teens get stronger, their increased muscle mass will burn more calories at rest, and any time a person raises her resting metabolism, the greater the likelihood that she will be able to maintain her weight loss once she's reached her goal weight.
Sports
Sports are a way for teens to get exercise while also engaging in social activities. There are many sports to choose from, so if a teen believes he is not athletic, it may simply be that he hasn't found his niche. Many recreation centers offer options such as kickball, volleyball, dodge ball or even water polo, all of which will promote activity in a fun environment. The more active a teenager is, the more likely he will be to achieve his weight-loss goals. Sports engage the body in multiple planes of motion and engage multiple muscle groups, all of which increase calorie burn and resting metabolism.
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