Physical Activity and Workout for Adolescents

One of the most important factors for proper development of adolescents is movement. Physical activity, in whatever form, affects not only physical but also cognitive development, so they can adapt successfully, both academically and socially as a whole.

What are the health benefits of physical activity in adolescents?

• Strengthens the body by developing harmonic muscular growth;
• Shapes the right posture;
• Strengthens the immune system and prevents diseases developing;
• Establishes flexibility and endurance;
• Accumulated stress and negative energy are spent in a positive and beneficial way, recovering inner balance and serenity.

Why exercising regularly is so important for adolescents?

Besides the undoubted health benefits, sport is such of an importance because it disciplines mind and body, teaches you to put more effort in your activities, it raises commitment and makes you pursuit your goals. It soothes consciousness and helps in development of individual skills and abilities. Physical activity increases dexterity and coordination. Furthermore, achieving good results improves self-esteem and creates healthy habits for the future.

What is the right workout program?

Workout programs for teenagers are specific, as they are in such an age at which muscles are developing and exercises need to be carefully selected to help promote proper body development. It is extremely important that the workouts are not too complicated or exhausting as to avoid injuries, overloads or suppression of growth. Here are some extremely effective exercises suitable for teenagers:

Squats

Squats are present in any training program as they are suitable for both beginners and intermediates. They tighten and form the legs and back thigh muscles, and their daily practice results in visible and lasting results. There are 3 series of 8 reps per day. There are different varieties of squats and they are all suitable. Here are some suggestions:

Sumo squat with dumbbells

This exercise can be performed with own weight or with extra weights, of course, the use of weights gives better results. The emphasis is on the inside and back of the thighs, as well as on the gluteal muscles. The name of the training comes from its performance which resembles the starting position of the sumo wrestlers before the start of each game. Here's the right technique:

Squat with swiss ball lifting

This exercise is just like a classic squat with the difference of the use of a swiss ball. Although the weight of the ball is not significant, it further strains the body, creating more tension and making the exercise even more effective. You can see the correct performance in the video:

Pushups

This exercise is fundamental because it covers the whole body. It involves the fallowing muscles: breasts, back, triceps, biceps, abdominal muscles and legs. There are different types of push-ups, depending on the level of training. For beginners, the knee support is recommended. And for those who are more physically fit, the exercise can be performed on a swiss ball, which requires greater stamina. Here’s the right technique to perform it: 

Side kicks with a straight leg leaning on a Swiss ball

This is another great exercise to strengthen, tighten and shape the muscles. There are many varieties of it, mostly recommended for tightening the leg muscles and the buttocks. We offer you a slightly different training than the classic one, which is includes a Swiss ball. For maximum effect, switch between left and right leg with no break between the series. See a video lesson that will introduce you to the proper performance: 

Crunches

This exercise is a basic workout that shapes and tightens the muscles in the abdomen, and with it you can burn a lot of excess calories if you perform it properly and dynamically. If you have a good physical training we suggest you try this exercise: 

What sports are suitable for adolescents?

If you are not fond of exercising, there are many sports that are both beneficial and enjoyable. For example, swimming is at the top of the list of most useful activities. In addition to shaping muscles, it improves cardiovascular activity, reduces cholesterol, improves posture, successfully burns unnecessary calories and speeds up the metabolic function.

Another good alternative is basketball - its benefits are also indisputable. It develops coordination and the motor system, shapes muscles, builds strong bones and strengthens the immune system.

Football - another great idea! It improves speed and strength endurance, coordination and teamwork skills. In addition, the whole body exudes the benefits of practicing this sport - feet, legs, arms, belly, buttocks. It stimulates muscle tone, flexibility and balance.

Other useful sports suitable for adolescents, which are also worthwhile and worth paying attention to are: cycling, karate, taekwondo, dancing - they all develop and strengthen the body and are a great choice for spending energy.

Important things everyone should know before proceeding to workouts:

• Muscles must be stretched before exercising and other physical exercise. The warm up is as important as the training itself! Building this important habit helps to reduce the risk of injuries at a later age.
• Those under the age of 16 need beginners workouts, and those who are over 16 and have at least one year of physical training can do intermediate-level exercises.
• The number of iterations and the correct technique of execution is essential! Care should be taken not to overload the muscles with more than 10-12 repetitions, and it is advisable to make up to 8 series. It's good to have a training program which consists a combination of strength exercises that alternate with cardio exercises.
• Another important must is to train different muscle groups each day, and never repeat the same in the interval of 3-4 day, as this leads to malnutrition of the muscles and leads to negative results.
• It is advisable to combine workloads with free weights. Squats, boating with rod, dead thrust, presses from bed and bed. For shaping muscles and achieving a balanced body in girls - seat exercises, hands, crunches from lying and semi-lying position. In addition, the treadmill is also not to be underestimated because it is a good partner for maintaining optimal body weight.
• Before training, learn all about workouts and balanced diets - consult with specialists and get informed from reliable sources.