Workout Programs For Girls

Physically active girls must eat plenty of calories to prevent bone loss and the cessation of their menstrual cycle. The female athlete triad is a condition suffered by active girls and women who do not have enough calories available for bodily functions after exercise training, have an irregular menstrual cycle and have osteoporosis. Exercise is beneficial for girls as long as they do not eat less than 30 calories per kilogram of lean body mass per day.

General Exercise

The American College of Sports Medicine warns that girls who reach puberty early are less likely to be physically active. A parent can help her daughter identify activities that she enjoys and do not make her feel uncomfortable. These activities should not place a strong emphasis on competition and aggression. Children must accumulate 30 to 60 minutes of moderate-intensity activity per day, totaling 210 to 360 minutes per week. Group fitness classes for children are available throughout the community while some schools offer cross-country running clubs. Physical education teachers can develop a fun class consisting of a 10 to 15-minute warm-up followed by a 20 to 30-minute aerobic-conditioning circuit; the class then finishes up with a five-minute cool down and stretch period. A parent can ensure that her daughter walks to school if possible, rides her bike, plays on the playground and does her chores. All these activities contribute to the recommended weekly minutes of activity.

Strength Training

Girls participating in a strength-training program decrease their risks of developing osteoporosis as an adult. The American College of Sports Medicine warns that girls may have osteoporosis if they do not develop an optimal level of bone mineral density during their childhood and adolescent years. Girls can participate in strength training as long as they are able to follow directions. Strength training, a form of resistance training, should include push-ups, sit-ups, medicine ball throws and jumping. Girls may also use dumbbells and barbells as long as they are properly supervised and do not use maximal weights. Do strength training exercises for the entire body twice per week. For example, on Mondays and Thursdays she can do push-ups, dumbbell rows, lunges, squat jumps, dumbbell curls, triceps dips, medicine-ball throws above her head and sit-ups. Have her work up to three sets of six to 15 repetitions per set.

Plyometric Training

Plyometric exercises link muscular strength and the speed of movement to generate a significant amount of force. Plyometric exercises are another form of resistance training that could be more fun for young girls. Girls engaging in plyometric exercises must wear supportive athletic shoes. These exercises can be incorporated into a strength training program or may be implemented as a stand-alone program twice per week. Double-leg hops, box jumps, hopscotch, jumping rope, jumping jacks, skipping, and medicine-ball chest passes all are examples of plyometric exercises. Build up to three sets of six to 10 repetitions for one upper-body exercise and one lower-body exercise. Have girls rest and recover between sets for two to four minutes.