Teen Exercise

Teen Exercise is crucial to your weight loss and fitness. You're smart; you already know that, right?

Find out:

1. What kind of exercises to do.

2. How to get started.

3. How long and intensely to exercise.

4. How to get a flat stomach and lean legs.

What kind of teen exercise should I do?

Most people don't know you can lose weight doing ANY kind of exercise. The key is sticking with it and exercising regularly: 4-6 days a week.

WALKING

When I wasn't doing school sports as a teen, I walked with my parents on our country roads - usually 4 miles. You can start at a shorter distance and work your way to longer walks as your muscles build up. *For safety, I always try to walk with a friend or family member. Walking at a shopping mall can be a good option.

INTERVALS

This is exercising harder then easier, harder, easier, etc. Intervals are supposed to burn more calories than exercising at the same speed. You can walk, walk faster, etc. Or walk, jog, walk, jog.

JOGGING

Start with short distances (you can even include some walking). Once you get over that hump, you'll lose weight running and feel so great. Click here for training schedules. Most teenagers seem to like jogging outside better than on a treadmill, but maybe TV or headphones will keep you going indoors.

DVD OR DOWNLOAD

A whole world of at home exercise in every variety is open to you with dvd's and downloads. If you can't afford one, ask for it as a gift.

SCHOOL SPORTS INTRAMURALS

You just have to show up and everything is there for you - training from a coach, competition, and fun with friends. If you can at all join a sport, I'd encourage you to do it. Even if you never win anything, you'd still be getting great exercise and learning how to make it a habit. (Then someday you may be in better shape than the star athlete - it happens.)

SWIMMING

FREE SWIMMING/OPEN GYM AT SCHOOL. Does your school have any hours that the community can come and exercise? This is a great ways for teens to exercise.

WEIGHTLIFTING

You can do a lot, even at home with just a few weights, bands, or even canned food! Click here for examples of weight lifting exercises.

EXERCISE CLASS

If you have the resources, an exercise class is a fun way to work out and keep you going.

LIBRARY RESOURCES

Your library may have free dvd's or downloads you can use. It can't hurt to check it out.

WARNING - When you first start to exercise, you probably won't lose weight for a little while. Why? You're building muscle and losing fat, but the muscle gain outweighs the fat loss. Just hang in there; the weight will soon start to fall away. Your body likes to make changes slowly, so losing 1-2 pounds per week really is the perfect way to lose weight and keep it off.

Starting to Exercise (even just 15 minutes)

First and most important, develop a habit of exercise. It takes a month to make a habit.

The secret is to make it fun and easy enough that you won't quit.

Teen Exercise Solution: Walking.

Maybe you're questioning already that you can't lose weight walking - that it's not hard enough. But think of this - even walking for exercise 15 minutes a day is better than sitting on a couch. And once you carve out the time in your schedule to exercise regularly, it's really easy to exercise longer and harder.

Imagine never having to diet when you're an adult. That will be you when you take the time to make exercise a habit - something you can do without too much thought or effort. Click here for more information about Walking to Lose Weight.

How long and intensely should I work out?

exercise to lose weight quickly
exercise to lose weight quickly

Exercising harder burns more calories. True.

To lose weight quickly, we recommend an alternating schedule - 4 days of exercise at your maximum target heart rate then 2 days of interval workouts.

There's no magic set of exercises that will do this for you. Do ANY teen exercise that gets you to your maximum target heart rate.

Click here to find your target heart rate. What does it feel like? You should be breathing harder but still able to talk while exercising.

Click here for more info. on Losing Weight Quickly.

If you find yourself giving up, scale back to walking intervals (and don't feel bad about it - you're still exercising). After your body adjusts, try the more intense teen exercise again.


How do I get a flat stomach and slim legs?


PILATES lengthens your leg muscles and strengthens your core - giving you the best exercises to flatten your stomach.

It works. Stick with it and you'll see results.


Also, a fitness instructor I know said Zumba shrunk her stomach. Zumba and Pilates are two great teen exercise options for making your stomach flat.


The Truth about Exercise Tips for Weight Loss

"Which exercises will make me lose weight?" All of them. Exercise is movement - burning some calories - using and building some muscles. That's all you need.

So why does it seem like such a mystery?

People who are struggling to lose weight [1] get angry at themselves which makes them [2] very impatient. It didn't take a week to gain the weight, but you want it off in a week. Once you realize this, you're ready to change your mindset.

"Make up your mind." Exercise is a permanent part of your life. I do not recommend exercising and dieting really hard for a few weeks to lose weight then stopping. The reason so many earnestly dieting people gain their weight back is because they made temporary changes (probably difficult ones, too). Throw "temporary" out of your weight loss language.

"I hate to exercise." You'll love this solution - scale back. chill out. slow down. You never hear that on an infomercial, do you? When Dr. Dave started running, he couldn't even run 1 mile. He literally jogged a few yards then walked and kept going. He continued to push himself and increase his distance daily, but he did it gradually.

Make "gradual" and "persistence" your new favorite exercise tips for weight loss. The fat will melt off and stay off.

"Simply do it." But this is the hard part. Carving out the time in your schedule then prodding yourself to break from old habits. Take a look at Step 2 - Start Walking. It's the best way to create this "exercise habit." Walking will serve you well throughout your whole life. You can walk when life gets too stressful and busy.


Dr. Dave's Story
Increasing Your Exercise

When I was in high school I stayed in shape in order to play soccer. Then I went to college and med school and started walking daily with my wife. That was good, but as I approached 40, I knew that I needed to take it up a notch. I have seen young people die early of preventable diseases such as coronary artery disease (heart attacks) and strokes. I have also seen patients gradually suffer a slow decline in health due to inactivity. Much of this can change with staying in good shape.

So - I decided to run my first 5K. I had 3 months to prepare. I couldn't run 100 yards without getting wiped out. But, I did it. Ran it - and then ran some more during that first summer. Next, I wanted to run a longer race to see if I could do it. So - I ran a 15k at the end of summer. This entailed almost daily running. It was rewarding because I could see how I was getting stronger and faster and in better shape.

Next I set a goal of a half marathon 6 months later. I did it in 1 hour and 36 minutes- about a 7:15 minute per mile pace. Eight months later I ran my first marathon in 3 hours and 27 minutes. Not bad for going from sucking wind at 100 yards to a full marathon in 18 months.

This was my journey. There are lots of ways to stay in shape - not just running. Biking, swimming, fast walking, skiing - whatever you like to do. Start slow and work your way into it. After 3 months, I missed running if I skipped a few days. Next, work up your length and intensity.

Stay in shape! Believe me, do this to prevent your first bypass surgery and grow up healthy with your kids and grandkids. It's worth it.

Teens have incredible skills to change. Make "HABITS" your goal.


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