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Workout Ideas for Overweight Teenagers

In North America the people who are most effected by skyrocketing obesity rates is teenagers and young adults. In contrast many older people, who are already set in their somewhat healthy eating patterns, are less at risk.

Thus it is increasingly more important to find ways to get teenagers and young adults involved in exercises and healthy eating patterns before... Yawn, this so boring! Get to the exercises already!

Great Workouts For Teens

#1. Weight Lifting Exercises

You need your muscles to be strong to maintain a good posture and have significantly less chance of
getting injured. For this type of exercise, you need to apply some resistance against the muscles. The
various ways you can strengthen your muscles are by push-ups, crunches and if done under supervision,
free weights and weight machines.

The easiest thing which can be done just about anywhere is push-ups.

a) Get on all fours with your hands stretched out more than your shoulders.
b) While bending your elbows, push your body downwards trying to keep your knees and back straight until the elbows make an angle of 90 degree.
c) Get back into your original position.
d) Repeat a,b and c 10-30 times taking a 2 minute break in between if you must.

#2. Take up Archery or Swimming

Archery, Swimming and similar resistance based sports work a bit like weightlifting exercises. Example: Rowing / Sculling. Anything where you are exerting your muscles to accomplish a task is essentially weightlifting. Including going hiking with a heavy backpack.

#3. Cardio / Aerobic Exercises

Cardio is not only the best way to lose weight but it also helps your heart to function efficiently.

While performing aerobic exercises, endorphins are released due to an increase in your heart rate which is proven to lighten up your mood - they're basically painkillers, so its a bit like you are getting high without drugs. The best thing about aerobic exercises is that you can choose to do whatever you want. Biking, Swimming, jogging, walking on the treadmill, tennis, basketball and just about
any other activity which increases your heart rate. So you're not only enjoying but also staying fit and healthy!

eg. Boxing is a cardio activity. So get yourself a punching bag or join a local boxing gym!

#4. Skipping

Skipping is one of the easiest exercise for just about anyone. From basic skipping to advanced techniques like crossovers and pretzels, this is recommended by doctors the world over. It keeps both your mind and heart fit, helps in gaining height and is known to prevent osteoporosis. It is much more efficient than walking or jogging and keeps your whole body engaged. Doing this for just 10 minutes a day can help teenagers stay fit.

For extra challenge wear a backpack with some books in it while skipping. The extra weight will make this cardio activity more like a weightlifting exercise for your legs.

#5. Yoga

Already a trend worldwide, Yoga can also be incorporated by teens to stay fit. The best thing about yoga is that it not only keeps your body healthy, but also your mind healthy. It helps you to be calm and decreases stress - and less stress means less binging on junk food. More than workouts, yoga is about poses. One of the most basic pose is Sukhasana where :

You sit cross-legged, back straight, heel inwards towards groin, hands resting on your legs and you breathe in and out.

There are over 80 poses which you can do, some of which are basic while others a bit more intimidating. Doing yoga 30 minutes a day is enough to feel healthier and more relaxed.

#6. Take up a Sport or Martial art

It is easier for teens to take up a sport or martial art of their choice because they have a lot more free time than adults do. The sport, whether it is competitive or just for fun, will help them to stay in shape and lose weight. Regularly practicing, exercising and playing is not only fun but also rewarding.

Examples of Fun Sports / Martial Arts

Aikido
Archery
Boxing
Capoeira (Brazilian martial art that combines dancing)
Competitive Cycling
Competitive Dancing
Fencing
Figure Skating
Football
Hockey
Jiu Jitsu
Judo
Karate
Kendo
Krav Maga
Kung Fu (eg. Jun Fan Gung Fu)
Muay Thai
Olympic Wrestling
Parkour / Freerunning
Rollerblading
Soccer
Tae Kwon Do

If you do take up a sport or martial art try to get a good instructor. Having an instructor will mean learning the proper (and safe) way to do various activities within the sport.

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