Aerobic exercise:
The teen fitness program should include aerobics exercises such as brisk walking, basketball, cycling, swimming, roller blading, soccer, running - any ongoing activity that increases heart rate and breathing. Regular training improves the efficiency of the cardiorespiratory system, so that the heart and lungs do not have to work so hard to meet the body's growing demand for fresh oxygenated blood.
Aerobic exercise also influences weight composition by burning excess calories that would otherwise be converted to fat. In general, the more active aerobics, the more calories it consumes. For example, if a 130-kg teenager walks at a moderate pace for ten minutes, he burns forty-three calories. Running instead of walking more than doubles the amount of energy you spend, up to 90 calories.
Low intensity workouts burn a higher percentage of calories from fat than high intensity workouts. However, heavier aerobic exercise will eventually burn more calories than fat. One study compared burning rates for a 30-minute walk at 3 and a half miles an hour and a 30-minute run at 7 miles an hour. The group of travelers uses an average of 240 calories. Two-fifths came from fat and three-fifths from carbohydrates, for a total of ninety-six calories of fat. In the running group, the ratio of fat burned to burned carbohydrates was significantly lower: one to four. But in general, runners consumed 450 calories. Total number of calories burned: 108.
Good technology: less weight, more repetitions
Several studies show that young people gain strength and endurance more quickly by lifting moderately heavy weights several times instead of loading them to lift uncomfortable loads for a few repetitions.
Teenagers should always be accompanied by a qualified adult who can help them and show them the proper technique. For this reason, it is safer to practice at school or in a wellness center than on home fitness equipment. Other precautions to take include:
Go to your pediatrician for a physical and medical exam before your young person starts training.
Remember that resistance training is a small part of a complete fitness program. Experts generally recommend teens not to train with weights more than three times a week.
Do not overdo it (part 1): Excessive physical activity can cause injuries and abnormal menstruation. The teenager can train too much if his weight is below normal weight or if his muscles hurt. Pain complaints justify a phone call to the pediatrician.
The teen fitness program should include aerobics exercises such as brisk walking, basketball, cycling, swimming, roller blading, soccer, running - any ongoing activity that increases heart rate and breathing. Regular training improves the efficiency of the cardiorespiratory system, so that the heart and lungs do not have to work so hard to meet the body's growing demand for fresh oxygenated blood.
Aerobic exercise also influences weight composition by burning excess calories that would otherwise be converted to fat. In general, the more active aerobics, the more calories it consumes. For example, if a 130-kg teenager walks at a moderate pace for ten minutes, he burns forty-three calories. Running instead of walking more than doubles the amount of energy you spend, up to 90 calories.
Low intensity workouts burn a higher percentage of calories from fat than high intensity workouts. However, heavier aerobic exercise will eventually burn more calories than fat. One study compared burning rates for a 30-minute walk at 3 and a half miles an hour and a 30-minute run at 7 miles an hour. The group of travelers uses an average of 240 calories. Two-fifths came from fat and three-fifths from carbohydrates, for a total of ninety-six calories of fat. In the running group, the ratio of fat burned to burned carbohydrates was significantly lower: one to four. But in general, runners consumed 450 calories. Total number of calories burned: 108.
Weight Training:
Children under eight can safely include weight training (also called strength training and resistance training) under their direction to educate adults to increase muscle strength and endurance. Muscle strength refers to the ability to move a given load or resistance, while muscular endurance refers to the ability to maintain a less intense force for a longer period of time. Men will only develop large muscles after puberty. Women can not usually develop a large muscle mass. They do not have to worry about being muscular.Good technology: less weight, more repetitions
Several studies show that young people gain strength and endurance more quickly by lifting moderately heavy weights several times instead of loading them to lift uncomfortable loads for a few repetitions.
Teenagers should always be accompanied by a qualified adult who can help them and show them the proper technique. For this reason, it is safer to practice at school or in a wellness center than on home fitness equipment. Other precautions to take include:
Go to your pediatrician for a physical and medical exam before your young person starts training.
Remember that resistance training is a small part of a complete fitness program. Experts generally recommend teens not to train with weights more than three times a week.
Do not overdo it (part 1): Excessive physical activity can cause injuries and abnormal menstruation. The teenager can train too much if his weight is below normal weight or if his muscles hurt. Pain complaints justify a phone call to the pediatrician.
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