In the December 2009, issue of "Proceedings of the National Academy of Science," Swedish researchers published findings that link teen fitness to a higher IQ, greater professional achievements and higher education degrees. With such valuable potential benefits, planning a daily exercise routine for your teen should be top priority. For best results, the President's Council on Sports, Fitness and Nutrition recommends that adolescents get 60 minutes of physical activity per day.
Calisthenics
Calisthenics first thing in the morning can help shake morning grogginess and energize teens for the day ahead. Post the routine next your teen's bed so she can get started right after the alarm clock goes off. Have her start with a minute of stretching to warm the muscles slightly, then move to a set of 30 jumping jacks. With her heart rate still high, she can move into forward and reverse lunges on each leg -- one set of 10 reps each for a total of 40. Push-ups are an excellent option for working the arms and pectoral muscles. If she can't do a regular pushup, she can bend her knees until she gains enough strength.
Cardio
Heart-pounding cardiovascular exercise is essential for building endurance and a healthy heart. Let your teen choose after-school cardio that he enjoys to keep him interested and motivated. If he doesn't participate in team sports, introduce him to running, tennis, swimming or cycling. If he prefers to stay indoors, an aerobics or kick-boxing DVD can be a good fit. Aim for at least 30 minutes of moderate to intense cardio per day and encourage your teen a time of day that works best for him. Your teen may be a morning person or may not hit his stride until late afternoon.
Strength Training
Don't rely on cardio alone for your teen's fitness needs. Building lean muscle is essential for maintaining overall health. Buy your teen a set of free weights and encourage her to lift when she's watching TV. To work on arm muscles, have her do bicep curls, lateral raises and tricep extensions. If she has access to a gym, she should spend three or four days per week toning muscle with additional exercises such as leg extensions, presses, curls and squats. Consult a personal trainer to ensure your teen is doing the exercises properly to avoid injury.
Other Exercises
Your teen's day is likely full of opportunities to exercise and get into shape. Have him walk to school if it's a mile or less. Encourage him to participate fully in physical education classes and take advantage of the chance to burn a few extra calories. Make a list together of ways he can tweak his daily routine in the interest of fitness. Taking the stairs and parking in the farthest parking space when out and about contributes significantly to your teen's fitness level over time. Teach him to use commercial breaks on TV to run in place, do pushups or take a brisk walk around your home's exterior.
References
- National Institutes of Health; Teen Fitness Linked to Higher IQ, Achievement; Vicki Contie; Dec. 7, 2009
- Muscle and Strength; Training and Exercise For Children and Teenagers -- Part 4; Doug Lawrenson
- Mayo Clinic: Strength Training: OK For Kids?
- President's Council on Fitness, Sports & Nutrition: General Fit Facts and Tips for Specific Populations
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