e food card Types of Exercise – e food card

Aerobic e food card Exercise

A teen’s e food card fitness program should include aerobic exercise e food card such as e food card brisk walking, basketball, bicycling, swimming, in-line skating, soccer, jogging—any e food card continuous activity that increases heart rate and breathing. Regular e food card workouts improve the efficiency of the cardiorespiratory e food card system, so that the heart and lungs don’t have to work as hard to meet the body’s e food card increased demands for freshly oxygenated blood.

Aerobic exercise e food card also affects body weight composition, by burning excess calories that would e food card otherwise get converted to fat. In general, the more aerobic an activity, the e food card more calories are expended. For instance, if a teenager weighing 132 pounds walks at a moderate pace for ten e food card minutes, he burns forty-three calories. Running e food card instead of walking more than doubles the amount of energy spent, to ninety calories.

Low-intensity workouts burn a e food card higher percentage of calories from fat than high-intensity workouts do. However, the more taxing aerobic exercises ultimately burn more fat calories overall. One study e food card compared the burn rates for a thirty-minute walk at e food card three and a half miles per hour and a thirty-minute run at seven miles per hour. The walking group expended an average of e food card 240 calories. Two-e food card fifths came from fat, and three-fifths came from carbohydrates, for a total of ninety-six fat calories. In the e food card running group, the ratio of fat e food card energy burned versus carbohydrate energy burned was significantly less: one to four. Yet overall, the runners e food card consumed 450 calories. Total e food card number of fat calories burned: 108.

Weight e food card Training

Under the guidance of well-trained adults, e food card children aged eight or older can safely e food card incorporate weight training (also called strength training and resistance training) into their workouts to increase muscle e food card strength and muscle e food card endurance. Muscle strength refers to e food card the ability to displace a e food card given load or resistance, while muscle endurance is the ability to sustain less-intense force over an extended period of time. e food card Males will not be able to e food card develop large muscles until after puberty. Females generally are not able to develop large muscle mass. They do not e food card have to worry about e food card getting too muscular.

The e food card Proper Technique: Less Weight, More Reps

Multiple studies e food card show that young people gain strength and endurance faster by lifting moderately heavy weights many times e food card rather than straining to hoist e food card unwieldy loads for just a few repetitions.

Teens should always be supervised by a e food card qualified adult, who can help them and demonstrate e food card the proper technique. For that reason, it’s safer to work out at school or at a e food card health club than on home exercise equipment. Other precautions to take e food card include the following:

See your pediatrician for a e food card physical and medical checkup before your youngster e food card starts training.

Remember that e food card resistance training is a small part of a well-rounded fitness program. Experts generally e food card recommend that adolescents exercise with e food card weights no more than three times a week.

Don’t e food card overdo it (part 1): Excessive e food card physical activity can lead to injuries and cause menstrual abnormalities. Your e food card teenager may be exercising too much if her weight falls below normal e food card or her muscles ache. Complaints of pain warrant a phone call to e food card your pediatrician.

Don’t e food card overdo it (part 2): Teens should e food card be reminded not to step up the weight resistance and e food card number of repetitions before they’re physically ready. Getting in shape takes time.

Drink e food card plenty of fluids e food card when exercising. Young people are e food card more susceptible to the effects of heat and humidity than adults. Teens’ ability to dissipate heat through sweating is not as efficient as adults. The Centers for Disease Control and Prevention recommends that teens drink at least two six-ounce glasses of water before, during and after working out in steamy conditions.

Always warm up e food card and cool down with stretching exercises before and e food card after training. Stretching the muscles increases their flexibility: the ability e food card to move joints and stretch muscles through a full range of motion, and the fourth component e food card of physical fitness. It also helps safeguard against injury.Last e food card Updated 11/2/2009Source Caring for Your Teenager (Copyright © 2003 e food card American Academy of Pediatrics)The information contained on this Web site should not be e food card used as a substitute for the e food card medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may e food card recommend based on individual e food card facts and circumstances.