Teens... Do You Want To Get In Shape?

I'm writing on this topic today because I'm trying to find a perfect workout that fits my schedule and targets all the muscle groups in my body. It is important to go to the gym at least once a week to try and maintain an overall healthy body and stay in shape! Not only does working out help maintain your health but it can also prevent injuries in the future and if your older than 16 in most places you can use the majority of the machines. Stretching is essential but if you workout after and before stretching it can really help improve and tone your muscles. Always try to push yourself each time you go to the gym and always think of something that you can use for motivation whether that is a bad grade on a math test, needing to take your mind off something, or just thinking about feeling good in new clothes you just bought.

There are many good exercises you can do but first let's look at some ways that working out is beneficial to us! First with strength training (using weights with the goal of building muscle mass) you become stronger (which could possibly help with daily activities), burn calories efficiently and decreases fat that is associated with heart disease, type 2 diabetes, and certain types of cancer, decrease your risk of falling, improve your heart health, promote greater flexibility and mobility, help your mental health, and most central to this blog lower your risks of getting injuries. One study found that strength training uced actue sport injuries by one third, and overuse injuries by almost 50%. Also, going back to the topic of mental health one review of 7 studies of 10-16 yr.olds found that there was a significant association between strength training and high self-esteem, physical strength, and self-worth.

A few top strength training workouts for the lower body are:

1. Squats: works your glutes, hip flexors, quads, calves, hamstrings, and abs

2. Deadlifts: works your glutes, hamstrings, core, back, and triceps (tip: make sure not to round out your back and keep a neutral spine with a slightly arched back!)

3. Lunges: works your glutes, hamstrings, quads, and calves

4. Box step-ups: works your glutes, hamstrings, quads, and adductors

   
   

A few top strength training workouts for the upper body are (for more information on how to do these workouts visit the links below!):

1. The Bench Press

2. The Overhead Press

3. The Farmer's Carry

4. Push Ups

Additionally cardio can be a great way to workout if strength training isn't really your thing. Examples of cardio are things like swimming, jogging, cycling, running, or even just walking. Both strength training and cardio benefit your mental health and physical health but in slightly different ways. Cardio gives more oxygen supply to your body to allow yoru muscles to work more efficiently and promote endurance whereas strength training is more muscle building focused. Cardio also increases energy, promotes weight loss, improves sleep, strengthens your immune system, and also reduces your risk of falling (by increasing mobility and flexibility).

Overall it is about finding what workout plan is best for you, whether that is cardio 1 day a week and strength training 2 days, no strength training, or maybe you have split days where you do both! It is important though that you are mindful of trying to workout as there are many benefits and overall it can help reduce the amount of injuries you get!

For more information:

https://www.healthline.com/health/fitness/benefits-of-strength-training#benefits https://www.onepeloton.com/blog/lower-body-strength

https://www.muscleandstrength.com/workouts/the-best-upper-body-workout-routine

https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout