Does your teenager frequent fast food restaurants after school or on the weekends with friends?
Maybe they sit, hours on end, playing idea games on the couch?
According to the U.S. Health Department and Human Services:
• Obese teens in our nation have more than TRIPLED over the past 3 decades.
• Overweight teens have a 70% chance of becoming overweight adults.
What can we do to help bring those outrageous numbers down?
Moderate To Vigorous Physical Activity (MVPA) will:
• improve bone health
• improve cardio
• respiratory and muscular fitness
• all while decreasing body fat!
About an hour a day of this kind of exercise is plenty to keep it enjoyable for your teen while reaping all of these benefits.
1. Brisk walking
6. Strength Training (30 minutes of your MVPA)
My suggestion would be about 20-30 minutes a day, 2-3 days per week.
You can even add in:
• rope jumping
• resistance bands
You may ask, "is strength training safe for teens?"
The answer is YES!!
Are you thinking, "This will be so much fun to do with my teen(s)! Where do I start?"
Keep these basic steps in mind:
• Always warm up for 5 to 10 minutes. This will increase body temperature and blood flow to the muscles.
• First learn the exercise with no weight. No-load repetitions are used to develop balance, control, and proper technique.
• Second, pick the right weight for you and your teen. It should feel a little heavier than the teen is accustomed to lifting.
• Third, do one set, take a break for 1 to 3 minutes, and do a total of 3 sets of 8-15 reps.
• Always work your core! Check out my Hard Core article!
• Cool down – repeat the warm-up exercises and stretches for 5 to 10 minutes to maintain blood flow to muscles during recovery.
Remember, strength training is not for all teens.
Always check with your doctor before starting a strength training program.
Once it’s approved, have fun with your teen and stay fit and healthy together!