Children and adolescents should get at least 60 minutes or more of exercise daily, including aerobic, muscle strengthening and bone strengthening exercises, according to the U.S. Department of Health and Human Services. Teens benefit from workouts by strengthening muscles, joints and bones and improving overall fitness. Regular exercise also improves mood, enhances mental function and helps with weight loss and weight management. Teens can safely engage in regular workouts if plans consider age, fitness level and medical conditions.
Precautions
Teens should avoid overdoing exercise through overtraining or compulsive exercise. Varying your activities prevents overuse of muscles and joints. Activities in your workout should be age-appropriate and enjoyable. Stop exercising if you experience pain, and remember to hydrate to replace lost body fluids. Teens are still growing and developing, so caution is required to protect muscles, joints and bones from injury and permanent damage.
Three Forms of Exercise
Spread your workout through the week by engaging in planned activities that include the three forms of exercise: aerobic, bone strengthening and muscle strengthening. The U.S. Department of Health and Human Services recommends a simple plan for teens to meet its activity guidelines. Perform vigorous aerobic activities and bone-strengthening activities four times a week by playing basketball on Monday and Wednesday, participating in aerobic dancing on Saturday and hiking with a group on Sunday. Perform muscle-strengthening activities three times a week by doing sit-ups and push-ups on Tuesday and Thursday and practicing yoga on Saturday.
Strength Training
Strength training builds and strengthens your muscles. Choose free weights or weight machines like those at gyms. Begin with three sessions a week of 20 minutes to one hour, including the time to warm up and cool down. Avoid strength training two days in a row. Limit yourself to working two or three muscle groups during a session. Start with light weights, and perform eight to 10 repetitions for each exercise. Warm up before strength training by walking or using a stationary bicycle for five to 10 minutes. Cool down for five to 10 minutes after your session by stretching all of your major muscle groups.
Yoga
Teens might enjoy yoga as a workout program that is easy to learn and requires no equipment, except for maybe a mat. Yoga is a gentle form of mind-body exercise that strengthens and tones your muscles, improves your cardiovascular system and teaches you relaxation techniques. Choose a yoga class or DVD, and begin to learn the poses, or asanas. Select a few simple poses and breathing exercises to begin. KidsHealth recommends starting with 15 minutes of yoga in the morning and 15 minutes before bedtime. Perform your yoga routine at least three days a week. Set goals and allow four to six weeks to start noticing a difference in how you feel.
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