Obesity in teenage girls is on the rise, according to the Palo Alto Medical Foundation. Eating a high calorie diet and inactivity is commonly the cause for weight gain. However, teen girls can fight weight gain and achieve a healthy weight by increasing physical activity. Easy exercises will help you accomplish fat loss and improve your health.
Teen girls need to get active to achieve fat loss. Discuss a safe weight loss goal with your pediatrician. Typically, the fastest weight loss recommended is about 1 to 2 lbs. a week, according to MedlinePlus. To accomplish this weight loss goal, you’ll need to burn about 500 to 1,000 daily calories. Selecting enjoyable activities that are high intensity will help you accomplish this goal.
Circuit training allows teen girls to fight boredom and have a good time working out. Start by selecting a strength training activity, such as abdominal crunches or leg lunges. Then, switch to a vigorous cardio activity. Examples include jumping jacks, jumping rope, jogging or running. Rotate between a new strength training exercise and vigorous activity during each circuit. Select strength training exercises that target your major muscle groups, such as the abs, hips, legs, arms, back and chest.
Interval training is another exercise approach teen girls can use to lose weight and build strength. Start out with a moderate type of activity, like walking or swimming at a slow pace. After a few minutes, alternate to a higher intensity exercise, such as jogging or swimming at a fast pace. Continue rotating between the two different activities during your workout session.
Teen girls need at least 60 minutes of cardio activity daily, recommends the Centers for Disease Control and Prevention. Girls also need a minimum of three strength training sessions each week. Strength training sessions can be included in your 60 minutes of weekly cardio activity. Also, select activities that help strengthen your bones, like jumping rope or running.
- Palo Alto Medical Foundation: Teen Obesity
- TeensHealth.org: How Can I Lose Weight Safely?
- Centers for Disease Control and Prevention; Activity for Children; March 2011
- “Fitness” magazine Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- The Interval Training Workout: Build Muscle and Burn Fat with Anaerobic Exercise; Joseph T. Nitti and Kimberlie Nitti