workout-plans-for-teenagers

THE BEST WORKOUT PLANS FOR TEENAGERS

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Before I start with this post, try this electrifying "coffee fat-burning trick” that can boost your health, metabolism and energy at the same time by just drinking your favorite drink.. coffee!

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and…nothing.

That’s how I was was feeling…

I did “everything right” and never lost an inch. My Energy was gone..

Until I stumbled on this delicious electrifying "coffee fat-burning trick” and electrifying my metabolism and torched off fat from my problem areas in just 13 days by drinking Coffee.

And because of this one simple shift in my eating, I shed pounds and inches from my body without starving myself and without a lick of exercise!

With the same “reduce hunger” trick I dropped a good amount of weight in the FIRST month and I shocked my doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim your life inside the body you DESERVES, you should check it out for yourself.

The body and mind go through major changes as teenagers make the journey from infancy to maturity, which might have an impact on how we develop as we age. During this critical stage, consistent physical activity can lay the groundwork for lifelong health. Exercise is essential for fostering a healthy adolescence since it can improve mental and physical health as well as strength and cardiovascular fitness. It can also help individuals maintain a healthy weight. WORKOUT PLANS FOR TEENAGERS.

This article explores the topic of teenage fitness, including why it matters, safe ways to achieve it, and a variety of age-appropriate teen workout plans for varying skill and confidence levels. Sunny Deo is a personal trainer at PureGym Leicester Walnut Street, with a degree in psychology and sports education, a national diploma in sport development, coaching, and fitness, and experience coaching children.

THE BEST WORKOUT PLANS FOR TEENAGERS

workout-plans-for-teenagers
workout-plans-for-teenagers

ARE TEENS ALLOWED TO WORK OUT?

Teens may and should exercise, provided they do it in a responsible and age-appropriate manner. Teenagers benefit greatly from sports and fitness since being active can assist with:

Develop strength: As teenagers age, it’s critical that they get stronger. Stronger bones and muscles mean better posture, stability, and a decreased chance of problems like osteoporosis or fractures in the future.

Boost your cardiovascular fitness: This can help lower your chance of developing numerous diseases in later life and is essential for a healthy heart and circulatory system. Establishing positive habits at a young age and relishing the rush of endorphins from exercise can improve our health all the way into adulthood.

Keep a healthy weight: Research indicates that 1 in 5 people are obese and 1 in 7 are overweight by the age of 14. Exercise and sports participation can aid in weight control by raising metabolism and activity levels.

Enhanced mental health: Every year, about one in four individuals in the UK will suffer from a mental health issue. According to studies done by Kunming University of Science and Technology’s Department of Sports, exercise can help lower stress, lessen anxiety, and even lessen depression. Teens now have higher levels of self-worth and confidence as a result, which benefits the development of their interpersonal skills—a crucial ability to have as one moves from childhood to adulthood.

Promote better sleep: Research indicates that teenagers need between nine and nine and a half hours of sleep per night to feed their bodies during significant developmental changes. Being active during the day often facilitates getting a decent night’s sleep (more on this in the sleep and gym guide), and teens who get enough sleep at night are also more likely to be active during the day. Win-win!

Boost social interaction: Whether it’s through after-school clubs or university sports teams, sports and fitness group activities give teenagers of all ages the chance to interact with and form relationships with peers. It’s a fantastic method to maintain your fitness level while meeting new people and creating a community.

Boost academic performance: Studies have linked blood pressure, sleep patterns, fitness levels, and academic performance; those who performed worse academically were often less healthy in those domains. Thus, staying in shape and getting enough sleep will not only make you feel fantastic, but they will also improve your performance in school, college, or university.

AGE AT WHICH POSSIBLE GYM WORKOUT FOR TEENAGERS?

Prior to creating any gym-based fitness regimen, it’s crucial to ensure that teenagers are physically prepared to work out there. For this reason, at PureGym, we will only accept new members who are at least 16 years old.

Younger teens can typically get their physical growth and fitness from a variety of age-appropriate extracurricular and school activities rather than from gym training regimens, unless they are training for specific athletic or sports goals. There are lots of activities you can do to keep in shape without going to the gym, such as dancing with your friends, hiking, biking, and physical education classes. Intense weightlifting or high-impact workouts in the gym may actually be harmful to developing adolescent bones and joints during these early phases of adolescence because they may not have developed the strength and proper form to perform many exercises safely.

However, older teens—roughly 16 years old and up—may begin thinking about working out in a gym, provided they’ve achieved a physical maturity level where they can engage in physical activity without endangering their developing bones and joints. Even so, age-appropriate programs should emphasize a comprehensive approach that incorporates cardiovascular fitness, flexibility, strength, and core stability.

WHAT IS THE SUMMARY OF DAYS A TEENAGER SHOULD WORK OUT?

The NHS advises adolescents and young adults to participate in 60 minutes a day of moderate-to-intense physical activity, preferably a combination of strengthening and aerobic activities. Walking to school, swimming, gymnastics, dancing, cycling, sports, and gym activities like resistance training and classes can all fall under this category.

To help the body develop a variety of muscles, skills, and abilities, a teen’s workout regimen should ideally include a number of different styles and types of activities. This could include walking every day in addition to 1-2 days of weight training, 1-2 days of cardio, and 1-2 days of sports participation per week.

THE BEST TEENS’ WORKOUT IDEAS

The teen workout routines listed here should help you reach your fitness and health objectives, regardless of whether you’re new to the gym, more comfortable working out at home, or more confident with your form and strength.

As you get proficient in the exercise, start with a weight or duration that you are comfortable with, and gradually increase it until you are barely able to finish the entire number of repetitions and sets but still feel a minor challenge. Once you’re at peace with it, you can up the weight or duration to challenge yourself more and gain strength. Then you can raise the weight or duration once more after you can comfortably perform the entire number of repetitions and sets. This is known as progressive overload, and it will enable you to continue developing and moving forward.

In order to reduce the chance of injury and avoid DOMS, or delayed onset muscle soreness, it’s also crucial to incorporate a warm-up before your workout and a cool-down afterward. This kind of gentle in-and-out exercise can also help to release tension and maintain the suppleness and mobility of your muscles.

Stretches that require you to move your body are generally thought to be best for warm-ups, and stretches that require you to hold a position for a number of seconds are thought to be best for cool-downs.

An illustration of a warm-up

Dynamic stretching: a duration of 30 to 60 seconds

Arm motions

swings of the legs

Stepping out with a twist

putting your legs up to your chest

Leg kicks that are straight

For instance, calm down

Static stretches: thirty to sixty seconds

Stretch your quadriceps: Hold one ankle behind you and slowly bring it in toward your glutes until your quadriceps are well stretched. For added intensity, move your hips forward a little bit.

Stretch your hamstrings by putting your feet apart and attempting to touch your toes with your hands. Begin by feeling the stretch in your hamstrings; Hold this position for a moment, then try to lessen the strain a little more.

Stretch your calf while standing by placing your feet shoulder-width apart and your hands at arm’s length on a wall. Retrace one footstep and attempt to plant your heel firmly on the ground.

Cobra stretch: Place your hands parallel to your chest while lying flat on your stomach. Using your hands, push yourself up until your elbows are parallel to your shoulders and your chest is raised off the floor.

Teenagers working out at home

You may easily finish a bodyweight workout at home that will help you stay on top of your goals if you’re eager to maintain your fitness and build strength but aren’t yet a member of the gym or just don’t have the time to get there. You can extend the sets’ duration once you start to find this less difficult.

Plank: From fifteen seconds to several minutes. Put yourself to the test!

3 sets of 30 seconds of pressing up

Three sets of 30 seconds for sit-ups

Three sets of thirty seconds of standing squats

Mountain climbers: three 30-second sets

Star leaps: three sets of thirty seconds

Three sets of thirty burpees

NEWCOMERS TO TEEN GYM EXERCISE

When you first start working out at the gym, we advise utilizing the machines before attempting workouts using dumbbells or barbells. With machines, you can easily modify the weight as you gain strength and advance, making it a safe and controlled way to perfect a movement.

Cardio: 10 minutes of consistent use on a treadmill, stationary cycle, rowing machine, stairmaster, or cross trainer

Chest press machine: three sets of ten repetitions

Seated row machine: three sets of ten repetitions

Leg press machine: three sets of ten repetitions

Leg extension machine: three sets of ten repetitions

Shoulder press machine: three sets of ten repetitions

ADVANCED TEEN GYM EXERCISE

Dumbbells and barbells are examples of free weights that you might want to progress to as your confidence and strength in the gym grow. You should have gained more strength and knowledge of the proper form by this point.

HIIT (High Intensity Interval Training): use a cross trainer, treadmill, static bike, or rowing machine for two minutes at a steady speed, followed by three sprints of thirty seconds each.

Dumbbell or barbell deadlifts: four sets of ten repetitions

Dumbbell or barbell squats: four sets of ten repetitions

Barbell or dumbbell shoulder press and overhead press: four sets of twelve repetitions

Bench press using a barbell or dumbbell: 4 sets of 8 reps

4 sets of 8 repetitions for pull-ups

Four sets of ten reps for tricep dips

These exercise regimens are only a sampling of the many well-rounded physical activities that teenagers can engage in outside of the gym; they are merely a place to start.

 

workout-plans-for-teenagers
workout-plans-for-teenagers

 

Try this electrifying "coffee fat-burning trick” that can boost your health, metabolism and energy at the same time by just drinking your favorite drink.. coffee!

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and…nothing.

That’s how I was was feeling…

I did “everything right” and never lost an inch. My Energy was gone..

Until I stumbled on this delicious electrifying "coffee fat-burning trick” and electrifying my metabolism and torched off fat from my problem areas in just 13 days by drinking Coffee.

And because of this one simple shift in my eating, I shed pounds and inches from my body without starving myself and without a lick of exercise!

With the same “reduce hunger” trick I dropped a good amount of weight in the FIRST month and I shocked my doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim your life inside the body you DESERVES, you should check it out for yourself.

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