Teens do not need to spend hundreds of dollars a year for gym memberships and weightlifting equipment to get in shape. Teens can choose from many effective and proven exercise routines to achieve optimal cardiovascular health and body weight for free. Teenagers should consult their doctor or pediatrician before starting any new exercise program to be sure that it's right for them.
Simple Resistance Exercises
If you do not have access to a weightlifting equipment at home or at a gym, simple resistance exercises can provide an effective and free alternative. The most basic types of resistance exercises include push-ups, sit-ups/crunches and squats. There are several other easy exercises you can perform using a sturdy chair and heavy, well-balanced object, such as tricep dips, shoulder presses, bicep curls and leg lifts. According to TeensHealth, it's perfectly healthy for kids of almost any age to engage in strength training, relative to their age, approximately two to three days per week. Because teens have most likely already hit puberty, their body is equipped with the necessary hormones for increased muscle tissue production. Resistance training can help a teen maintain a healthy body weight and increase her metabolism, which aids in burning calories more efficiently over the long term.
Brisk Walk or Jog
According to the Centers for Disease Control and Prevention, a teen should be getting at least 60 minutes of moderately-intense aerobic exercise per day. Two of the easiest ways to accomplish this guideline is by walking or jogging for 60 minutes each day. Of course, playing an active sport or engaging in a vigorous activity, such as mowing the lawn, can be used to replace walking or jogging on any day. The best part about walking or jogging is that it is completely free to do, and most teens are physically fit enough to try it. Rollerblading and biking are healthy alternatives to a brisk walk or jog, especially for teens suffering from joint pain.
Swimming
Swimming is a great choice for teens looking to get more exercise because it is both a cardio workout, and it is fun. Whether it be at a lake, ocean or pool, swimming and playing in the water offers teens the opportunity to burn a substantial number of calories without even knowing it. Any physical activity that is fun tends to be a good choice for teens because they don't even realize they're exercising at the time. According to NutriStrategy.com, a 130 lb. person can burn approximately 500 calories per hour simply by swimming at a moderate pace.
Interval Training
A simple and effective workout for both teens and adults is interval training. Many treadmills have an interval training program setting, but if you do not have access to a treadmill, you can still take advantage of the many healthy benefits interval training offers by training outdoors. Interval training consists of a "rest" and a "work" interval completed in succession. For example, walk briskly for 60 seconds followed by a 60-second run or light sprint. You would then complete another five to 10 cycles the same way, without a rest in between each. According to a Laval University study mentioned at TeenBodybuilding.com, interval training at a high intensity burns nine times more body fat than training at a moderate pace. Stretch before and after your interval training and drink plenty of water.
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