The key to staying healthy during adolescence is to take care of the right diet and the right exercise habits. This is especially important because there are so many teenagers who are overweight today.
For example, the US Department of Health and Human Services recently published a report containing statistics on adolescent obesity. According to the report, 14% of adolescents in the United States are obese. Translation: 14% of adolescents are at higher risk for high cholesterol, heart disease, high blood pressure and type 2 diabetes.
In addition to these health-related overweight risks, these teenagers are often more problematic in making friends, getting appointments and finding a job than their thinner friends. On average, they also suffer from self-image problems and other psychological problems that may affect their academic quality and overall well-being.
Most importantly: if there are no overweight teenagers who control their weight, they are likely to have these problems associated with overweight in adulthood - and may be in the rest of their lives.
If you are looking for a good workout for teenagers, here are 5 free workouts that you can do at home:
1. Exercise at least 30-60 minutes a day:
Exercise your heart muscles is called cardiovascular exercise. Although you don't need to do all the work at once, you should have at least 30-60 minutes of aerobic exercise per day. Some free methods include: running, walking, cycling, swimming, inline skating, skipping, handball, trampoline, football, rowing, taekwondo, aerobic dance and kick boxing.
2. Improve your balance and flexibility with yoga:
The importance of flexibility and a sense of balance is an important aspect of a healthy body. Buy a yoga DVD [you can find a few dollars online], or watch/record/TIVO free yoga on TV and watch it often. You can perform many types of yoga directly on a regular rug. Occasionally, you may want to invest in cheap yoga mats. Additional rewards: Many people who do yoga also feel more emotionally balanced and concentrated.
3. Use butterfly breathing to build core strength:
This is a specific exercise that builds your core strength [ie your torso, abdomen and back muscles] anywhere. It is called "butterfly breathing." The following are:
One. Stand straight, legs apart from the width of the hips, arms straight out.
When the bay exhales, raise your right knee and touch it to your left elbow.
C. Then, when inhaling, return to position "a". Switch sides and repeat 12-15 times on each side.
4. Cycling your stomach by cycling:
A flat, strong belly is an important indicator of good health. Try the "bicycle" exercise [note: no bikes needed!].
One. Lying flat on the floor, hands on top of your head.
The bay raises your knees to a 45-degree angle and then slowly steps on the bike like you are in the air.
C. Touch your right knee with your left elbow and do the other side. Maintain a steady pace. Do about 1-3 groups and repeat 12-16 times.
5. Exercise the legs with squats:
Now, it's time to exercise your legs with squats! This is one of the best lower body exercises you can do because it is a multi-joint exercise that applies to multiple muscle groups, including your hips, hips and thighs. This type of squat does not require any weight. The following are:
One. Place a chair behind you, standing in front of it, with your feet slightly apart.
The bay shrinks your abdominal muscles and stays nervous as you bend your knees and kneel down towards the chair.
C. When you sit down briefly, place your knees behind your toes or above your toes [consistent with your toes].
d. Now, stand up slowly by tightening your hamstrings and hips [hips]. Straighten your legs completely.
That is to do 1-3 groups, repeat 10-15 times.
Try these 5 free exercises and you can do your best life at home.
Orignal From: Exercise for teens - you can do 5 free workouts at home
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