Like any age group, aerobic exercise provides teen boys with an effective way to improve cardiovascular health, burn calories and tone and strengthen muscles. Many aerobic exercises, such as biking, jogging, swimming and jumping rope, are ideal for teen boys without needing to purchase expensive equipment.
Biking
Biking is an effective aerobic exercise for a teen boy and can be done in a park or on a stationary bike in a fitness center. Your teen should bike at a brisk, non-stop pace for at least 20 minutes to obtain the full benefits of an effective aerobic exercise. Biking works many of the lower leg muscles, including the quadriceps, calves and hamstrings, while helping to strengthen the core muscles, which include the abdominal and lower-back muscles. Aerobic cycling exercise can be done on a daily basis, unlike intense anaerobic exercises, such as weightlifting, which require at least one day’s rest between workouts.
Jogging and Walking
Jogging and walking are flexible aerobic exercises that teen boys can do outdoors or indoors and with or without the use of an exercise machine, such as a treadmill. Whichever method you use, you will work many of your body’s muscles while engaging in these exercises, especially your lower body and core muscles. Depending on your fitness level, jogging or walking should be engaged in for at least 20 minutes per session three times a week to be most effective. If your objective is to make the school cross-country team, run for longer periods of time and run more often.
Swimming
Swimming provides teen boys with a full-body aerobic exercise that comes with several benefits, such as increased muscular endurance and improved cardiovascular health. Swimming laps using any of an assortment of strokes, such as the breaststroke, backstroke and butterfly stroke, works each of the body’s major muscle groups while increasing joint health. If your body weight is an issue, swimming is an ideal alternative to above-ground exercises because of water’s ability to provide resistance and bear weight. In water, most of the body’s weight is sustained by the water, making less of an impact on the joints. Whatever your situation, swimming laps should be done nonstop for at least 20 minutes per session and can be done daily.
Jumping Rope
Jumping rope is another aerobic exercise that teen boys can do to improve fitness and overall health while having fun at the same time. Jumping rope improves coordination, increases endurance and tones muscles and can be done anywhere. Traditionally, jumping rope is a solo exercise, but can also be performed in a group setting. Several types of group rope-jumping games, such as Double-Dutch and Jump the Snake, can inject fun into your jumping rope aerobic workouts. Jumping rope should be done for 10 minutes per session.
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