Regular exercise keeps your body fit and healthy, improving the way you look and feel. A workout plan might help a teen improve her mood, sleep better, lose weight, lower her risk for certain diseases and improve her self-confidence. Creating an exercise plan with balanced fitness allows teens to get the right amount and type of exercise.
Factors
Your current physical condition and fitness level influences the type of fitness plan you create as a teen. Consider any limitations you have, such as an injury or limited mobility. Obesity might also limit the type and intensity of the workout plan. Explore the resources available, such as a gym membership or running trails, to determine the types of activities that are easily accessible. Keep these factors in mind as you create your workout plan.
Components
A balanced teen workout plan includes cardiovascular exercise, strength training and flexibility moves, according to TeensHealth. Aerobic exercise increases the heart rate and includes group sports, running, individual sports, swimming, dance, biking, hiking and skating.
Strength training increases muscle strength. More muscle in the body results in more calorie burning. Strength training might include weight lifting or weight-bearing exercises, such as push-ups and squats.
Flexibility exercise might help avoid sprains and strains of the muscle. TeensHealth recommends yoga, Pilates, gymnastics and ballet for flexibility.
Activities
Choosing specific activities to include in your workout plan comes down to personal preference, as long as you keep a balance of activities. Working out is easier when you enjoy the activity so don't force yourself to do something you dislike. Think about the sports or exercises you are interested in or want to try. Testing out several different methods of working out may reveal a new interest or hobby. Rotate the activities you do regularly to keep the workout interesting.
Schedule
A workout schedule keeps you on track and ensures that you stick with the routine. At least 60 minutes of exercise per day is recommended for teens. Factor in practices and games for any sports you participate in as you create your workout schedule. This takes care of exercise on those days without any extra effort. Write in additional workouts on days you don't have practice.
Considerations
Too much exercise can have a negative impact on a teen. Your body needs calories to function and support the growth that occurs during the teen years. While regular exercise is beneficial, your body also needs rest and time to recover.
Working out with friends makes the activity more interesting. If you are enjoying your friends' company, the workout is likely to pass quickly and more easily. Your friends also add accountability if they expect you to exercise with them on a regular basis.
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