With the rise in obesity among Americans, many teens are showing signs of weight-related problems such as high blood pressure and diabetes. Exercise and healthy eating are the best ways to tackle obesity and resulting health problems, according to a study on teen obesity led by Jonatan R. Ruiz at the Karolinska Institute in Huddinge, Sweden. You can kick-start your metabolism and get healthy with a workout program that includes a variety of components.
Cardio Exercise
Cardiovascular exercise is the backbone of a fitness program, as aerobic exercise burns calories and boosts heart health, preventing obesity and heart conditions. According to Teens Health, teenagers need a considerable amount of aerobic exercise and should aim for 60 minutes of cardiovascular activity every day. If you pick an activity you enjoy, you will be more likely to stick with the program. Team sports such as soccer, basketball, hockey, football, track, dance squad and lacrosse offer a fun way for you to get your required cardio workouts, or you may prefer individual activities or exercising with a friend, with workouts such as walking, hiking, running, swimming or skating.
Strength Training
Strength training helps teenagers develop strong bones and muscles, as well as improve sports performance and boost metabolism. Consult your doctor, school nurse or coach before beginning a strength training program to make sure it will work with your individual body type and condition. Teens can do strength training with little to no equipment by doing Pilates exercises, which use just body weight. Examples include crunches, squats, lunges, pull-ups and push-ups. You can also use dumbbells, free weights or weight machines to target your large muscle groups. If you feel any sharp or persistent pain while doing strength training, stop and consult your doctor immediately.
Flexibility
Flexibility helps prevent injury by stretching muscles and increasing the range of motion for joints. You can improve your flexibility by stretching before and after working out. Teens Health recommends that you stretch when your muscles are warmed up, after a few minutes of light activity before your workout. Stretching after a workout also helps to prevent lactic acid that may have accumulated while you exercised from building up in your muscles. Hold each stretch for 10 to 30 seconds, and maintain calm, steady breathing. Ask your P.E. teacher or coach for recommendations on stretches that will help your body type and complement your aerobic routine.
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