The percentage of teenagers affected by obesity is on the rise. About 15 percent of kids and teens struggle with weight issues, according to the Palo Alto Medical Foundation. Adopting a regular workout routine burns more calories daily and promotes a healthy weight. Encourage your teen to engage in aerobic and strengthening activities to build a stronger body.
Aerobic Activities
Your teen's workout plan needs to include daily aerobic sessions. This type of activity will make your teen feel better and boost energy levels. The Centers for Disease Control and Prevention recommends that teens get at least 60 minutes of aerobic activity daily. Playing team sports is an effective way to achieve this goal while having fun. Sports that provide an effective workout include swimming, soccer, basketball and lacrosse.
If you don't enjoy team sports, there are other options for regular exercise, too. Biking, in-line skating, hiking or walking the family dog provide aerobic activity. Other possible activities include biking and swimming at your local community pool. As long as you're moving and breaking a sweat, it counts towards your daily activity.
Building Stronger Muscles
Teens need to focus on building stronger muscles, to increase endurance, protect muscles from joint injury and decrease the risk for sports related injury. Your teen will also benefit from a faster metabolism, which aids with weight control and weight loss.
A workout should start with five to 10 minutes of light aerobic activity, like walking to warm up the muscles. Teens can safely lift weights. Weight should be light and shouldn't feel strenuous to lift. Complete 12 to 15 repetitions of each exercise. Your teen can also use body weight or resistance tubing to strength train.
Bone Strengthening
Bone strengthening is an important part of your teen's workout program. Select activities that promote stronger bones at least three days a week, recommends the Centers for Disease Control and Prevention. For example, jumping rope or running are effective activities for strengthening bones. These activities also count towards your teen's 60 minute aerobic requirement.
Workout Tips for Teens
Encourage your teen to rest between strength training sessions. A day of rest is needed between working out each muscle group. Also, stress proper technique. Encourage your teen to focus on proper form rather than lifting higher amounts of weight. This will minimize the risk for injury.
If your teen wants to target specific muscle groups, she should choose aerobic activity that targets the problem areas. For example, strengthen arms through cross-country skiing or build stronger legs with in-line skating. Stronger abdominal muscles are achieved through Pilates or yoga movements.
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