Fitness for beginners – Teens

So, you’ve decided to start training, hey 3.8 pob 다운로드? Great! But remember that in your teens, your body is constantly developing, mentally and physically and if you’re not sure how to start training, you may cause yourself life-long injuries. Here is your guide – welcome to Fitness 101!

Firstly, let’s look at the three different areas of fitness training: cardiovascular, strength and flexibility.

Cardiovascular: Riding a mountain bike, playing a sport or running on a treadmill, it doesn’t matter what you do, your aim is to raise your heartrate. This allows you to get the oxygen-rich blood pumping through your body, which will make your body burn calories, helping you to burn fat.

Strength: This component helps you to build muscle mass. You’re going to be using free weights and resistance training machines. It’s important that you get medical clearance from your doctor before you start, this will help you avoid preventable injuries.

Flexibility/Stretching: It’s important to stretch before and after your workout because this prepares your muscles and will prevent wear and tear on your joints. The type of stretching that you do is dependent on your body type – so, it’s best to go and see a sport science expert who will advise you on what suits your body.

Questions to ask yourself before you start

“What do I enjoy doing?” There are many exercises and activities within these three training areas, but the key is to find a combination of exercises that you enjoy doing otherwise you’ll lose motivation.
“Which exercises are right for me?” Every person’s body is unique and will respond differently to exercise. So, before you start an exercise programme, it’s best to get a full health assessment from your doctor or sports science expert who will advise you on which exercises suit YOU.

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Benefits of exercise

  • Weight loss
  • Increase in fitness
  • Strengthening muscles
  • Building muscle mass
  • Keeping your heart healthy

Nutrition

Exercise and the correct nutrition go hand-in-hand – if you cycle for an hour, burn 250 calories and then eat a fast food feast of 600 calories regularly, you’ll achieve nothing! And it’s not only what, but when, you eat that is essential.

It’s also worth going to see a registered nutritionist who will be able to design an eating plan that will help you achieve your goals. They’ll also be able to give you accurate body fat and muscle mass measurements that you can monitor over time to assess your progress.

Is there anything that I need to worry about?

Supplements. You’ve seen them advertised on TV and in every pharmacy. The labels promise results, but this isn’t always the case. If you’re under 18 years-old, we suggest that you don’t use any supplements – you can get everything you need from food. Here’s some more information about the effects of supplements.

Training too much. Your training progamme has been designed for you, no one else. It doesn’t matter if your friend is able to train for a longer time than you, be the best that you can be – train to achieve your goals, you don’t need to follow the crowd!

Sources
http://www.safeteens.org/nutrition-exercise/exercise-fitness/
http://kidshealth.org/teen/your_body/take_care/easy_exercises.html
http://www.webmd.boots.com/fitness-exercise/guide/benefits-of-exercise-teenagers
Why Stretching is Important for Your Body” – Video