The teenage years are a time to develop exercise programs that will be used throughout life. While bone development is still progressing during the teen years, a combination workout program that uses light weights, stretching and cardiovascular training has the best overall advantages, according to the Mayo Clinic.
Strength Training Program
Strength training as part of a teen workout program is recommended by the Mayo Clinic, with the warning that the training must be done properly. This workout component includes endurance training and building muscle strength, but it does not include heavy weightlifting, powerlifting or bodybuilding, all of which are specifically discouraged by the Mayo Clinic due to possible tendon and cartilage damage.
Strength training, as defined by the Mayo Clinic, includes resistance tubing activities, light free weights and weight machines used with light resistance no more than two or three times each week. This program helps put in place a lifetime of healthy metabolic rates, blood pressure and reduced cholesterol.
Aerobic Program
Teens also need aerobic workouts to stay healthy. The movement used in swimming, running, soccer, cycling, walking or roller skating, provides the required aerobic activity.
An aerobic workout, a minimum of three times each week, helps teens in developing heart health, strong bones and muscles. Nemours' TeensHealth recommends an aerobic workout of at least 60 minutes each day to burn calories, reduce the risk of diabetes and osteoporosis, as well as increase the amount of endorphins produced by the body, helping teens maintain a peaceful outlook on life.
Stretching Program
KidsHealth recommends daily stretching to "...help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion." The website suggests integrating stretching activities with normal daily actions, such as reaching for shelf items.
Stretching is an excellent way for teens to begin any program, according to the Mayo Clinic, as well as a good way to wind down after a workout. Begin with a soundly designed stretching program if teens are new to an exercise program.
Sports Interest
In 2007, 35 percent of children ages 9 through 12 watched three hours or more of television each day, and this habit continues through the teen years, according to the Centers for Disease Control and Prevention. Developing an interest in both indoor and outdoor sports is an excellent way to integrate workouts with a hobby that includes social interaction, as opposed to the sedentary, solo habits of television viewing.
Sports activities, at least once a week, helps teens to develop physical coordination. Team sports also help with interpersonal skills, allowing teenagers to mature emotionally to display appropriate behavior in times of success, as well as failure.
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