With the prevalence of sedentary lifestyles and high-fat foods in our society, many teenagers are overweight, or in danger of becoming obese. The healthiest way to lose weight is to eat nutritious foods and exercise regularly. The formula for weight loss is burning more calories than you consume, and exercise is the key to burning calories. Cardiovascular activity, coupled with strength training, offer the most effective fat burning exercises for teens.
Aerobic Exercise
Adolescents should shoot for 60 minutes of cardiovascular exercise a day to maintain a healthy weight, according to Teens Health. Aerobic exercise elevates the heart rate and burns calories, which would otherwise be stored as fat. Before starting a workout program, consult your doctor to make sure you have a clean bill of health to begin. Pick an exercise you enjoy, whether it's an individual activity such as walking, running, cycling, swimming or dancing, or a team sport such as soccer, basketball, football, lacrosse or hockey. Pair up with a friend for extra support and motivation if you need it.
Strength Training
Strength training is an important component of any fitness program, as it helps build muscles and strengthen bones, as well as increases metabolism. Seek assistance with strength training from a coach or P.E. teacher, who can help you draft up a workout plan that suits your body type, age and goals. You can get stronger by lifting weights or doing plyometrics, which are exercises that use the body's own weight as resistance. Plyometrics exercises include push-ups, crunches, squats, lunges and pull-ups. Weight-lifting exercises may include free weights, such as dumbbells, or weight machines, which target specific muscles. Perform strength-training exercises after your aerobic routine two to three times a week to allow your body time to recuperate and rebuild itself between sessions.
Workout Safety
To prevent injuries, warm up before you work out. Perform a low-intensity version of your cardio routine for five to 10 minutes before working out to loosen up your muscles and ease into exercise. If you normally run, for instance, warm up by jogging slowly or walking. If you play a sport such as basketball, jog slowly to warm up. After your warm-up, stretch to improve your flexibility and range of motion in your joints, which will help prevent pulled muscles and ligaments. When you stretch, hold each position for 10 to 30 seconds. If you feel any sharp or persistent pain while exercising, stop immediately and see your doctor or school nurse.
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