Weight loss is a common concern for teen girls, although many turn to unhealthy methods --- including fad diets and skipping meals --- to downsize. The methods typically result in health problems and are not effective for sustained weight loss. Doctors recommend consistent exercise in combination with healthy eating as the best way for growing females to lose weight safely and keep it off. Recognize some proven exercise techniques to achieve a slim figure without jeopardizing your wellness.
Aerobic Activities
Teen girls can lose weight and have fun with a variety of aerobic exercise techniques, including dancing, tennis, volleyball and kickboxing. Aerobic workouts represent the best method for overall weight loss, because exercise that gives your legs and arms the opportunity to move continuously burns the highest amount of calories. Teens who perform aerobic exercise also cope better with stress and anxiety, because the exercise causes your body to release natural relaxing chemicals called endorphins. The American Heart Association suggests aerobic exercise for a minimum of 30 minutes on most days of the week. Additional aerobic activities include biking, walking, swimming, skating and soccer.
Body Toning
Toning, also called strength training, is an ideal exercise technique that allows teen girls to firm and tighten the muscles in their arms, legs, stomach and other areas. The workouts also strengthen your bones, reduce overall body fat and elevate your metabolism, so you'll not only burn calories better --- you'll continue burning them for hours after you quit exercising. Popular toning techniques include lifting hand weights or stretching elastic resistance bands. Exercises like crunches, squats and situps are also effective body toners. Consider up to three workouts weekly for 30 minutes.
Regular Stretching
Teen girls who stretch several times each week --- often during yoga or Pilates classes --- benefit from higher levels of flexibility and are able to perform better during regular workouts that involve running, throwing, jumping or lifting. Stretching is also essential to reduce your risk for a strains or injuries that are more common when your body isn't prepared for the challenge of physical activity. Aim to stretch slowly and gently for best results, and resist the urge to bounce or jerk. Consider a few minutes of stretching after your regular aerobic or toning exercise, because the tissues in your body stretch more easily when your muscles are warm.
Satisfaction and Safety
A variety of exercise techniques for teen girls exist, although health experts typically recommend picking a handful of activities you'll look forward to performing as the best way to plan your fitness schedule. Girls who have fun during exercise --- especially when friends are included --- are more likely to workout regularly and avoid burnout. Obtain your doctor's permission before exercise to ensure your safety.
References
- Center for Young Women's Health: My Fitness Plan --- Getting Started
- MayoClinic.com; Aerobic Exercise: Top 10 Reasons to Get Physical; February 2011
- USA Today; Study: Teen Girls Need to Keep Exercising"; Nancy Hellmich; October 2008
- Cleveland Clinic: Exercise and Weight Control
- The Merck Manuals Online Medical Library; Starting an Exercise Program; September 2007
- KidsHealth: Strength Training
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