Regular exercise during the teenage years strengthens adolescents' bodies, and also helps them maintain a healthy weight. As the body moves through its stages of development, a variety of changes occur to its shape and structure. Regular exercise helps the body transition from one stage to another. To prevent injury and maintain overall health, teens should follow specific exercise tips.
Cardio Exercise
During the teen years, cardio exercise provides multiple benefits for the mind, body and emotions. Cardio exercise involves any type of aerobic workout that raises the heart rate for an extended length of time, such as running, swimming, basketball, dancing, hockey, soccer, jumping rope, skating and cycling. Aerobic exercise strengthens the bones and heart, increases your energy and eliminates feelings of depression and frustration. “The American Heart Association suggests that teens raise their heart rates for 20 minutes without stopping, three or more times a week,” as explained at Life.FamilyEducation.com.
Strength Training
Although strength training is an important part of any balanced exercise routine, teenagers must use caution when lifting weights. As explained by the University of Minnesota Children’s Hospital, strength training not only reduces body fat, but also increases muscle mass. However, since the body’s bones and supporting structures are still growing during the teenage years, you must be careful not to injure yourself. If you feel excessive pain or unusual sensations while strength training, stop immediately to avoid strain or injury.
Diet
Teens who remain active on a regular basis typically require more calories than teens with a sedentary lifestyle. Not eating enough makes your body “less likely to achieve peak performance and may even break down rather than build up muscles” as explained by KidsHealth.org. Teens should maintain a well-balanced diet of protein, carbohydrates, vitamins, minerals and fats. Additionally, teenagers should aim to drink plenty of water throughout the day.
Stretching
As with adults, teenagers should properly stretch before and after exercise. Stretching improves circulation, range of motion and flexibility, according to the Mayo Clinic. Forgetting to stretch increases your risk of injury during exercise, and also increases the amount of time your body needs to recover. Stretch all your major muscle groups, including the legs, hips, back, neck, shoulders and arms. Hold each stretch for approximately 30 seconds, and do not bounce. Focus on breathing, and lessen the stretch if it becomes painful.
Sleep
Teenagers typically require between eight and nine hours of sleep every night. After only a few days of not getting enough sleep, a “sleep deficit” occurs. According to KidsHealth.org, “This sleep deficit impacts everything from a person’s ability to pay attention in class to his or her mood.” Getting a proper amount of sleep becomes particularly important among physically active teens. Because the body rests and repairs itself while you are sleeping, it is unable to properly rest when you are deprived of sleep. When this happens, your body is more at risk for injury.
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