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WEEK SIXTY :: What Is The Best Workout For A
Young Teen Trying To Stay Healthy?
-------------------------------------------------------------------------* Note: How can I win? Answer all questions in the order that they are asked.
-------------------------------------------------------------------------TOPIC: What Is The Best Workout For A Young Teen Trying To Stay Healthy?
For the week of: 11/20 - 11/26
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).
------------------------------------------------------------------------Have you noticed that teens that are happiest are always those who are always very
physical? Being physically fit seems to give teens a certain confidence that you can
sense from a mile away.
Being active during your teenage years is more important than anyone can imagine.
It’s a fact that by training at such a young age, you are twice as likely to maintain
these healthy habits as you get older. I have been living a healthy lifestyle since I
was 9, and have enjoyed life to this day.
Exercising during teen years also helps eradicate low self-image. So many teens
these days go to drastic measures to look like what society tells them is acceptable,
when exercising and nutrition are the healthiest tools for achieving this look.
Providing you are committed to diet and training, there is no reason why you can’t
look great, and feel good about yourself.
And probably most importantly, exercise helps us avoid the ugly diseases associate
with those who are sedentary. A sedentary lifestyle is a major contributor towards
heart disease, type 2 diabetes, obesity and hypertension, all of which are a major
burden on health. In Australia alone, heart disease contributes to 38% of all deaths.
Exercise decreases our chances of getting heart disease by protecting us against
obesity.
On a final note, exercise makes you feel more energetic and self-confident, and
vastly improves your mood and well-being.
So, What workout should a beginner teen trying to stay in
healthy shape do?
There are three components to any well-rounded fitness program. These include
cardiovascular (or aerobic) training, strength training and flexibility. Don’t get
intimidated yet, keep in mind that the best way the above 3 areas can be met is by
training less than one hour per day.
Training your heart (aerobic training) is the most important aspect of training, and
should always form the core of your routines. This is usually referred to as
cardiovascular exercise, and is done anytime you are increasing your heart rate
above normal for non-stop, extended periods of time. Examples include running,
cycling, swimming and punching a bag, and to a lesser extent sports such as tennis,
soccer, basketball and football.
The reason cardiovascular exercise is so important is that it has the strongest impact
on heart and lung health, and is the strongest protector against the diseases we
mentioned above.
The second area you need covered is strength. This is particularly important for
athletes who are looking to improve their performance for sports such as baseball,
football, soccer or tennis. It is also the area of training that most heavily impacts on
sculpting ones physique.
Strength training can be done by either performing bodyweight exercises, or true
strength training can be performed through weight bearing exercise. Keep in mind
that if you do choose to use weight, make sure you do so under strict supervision.
The final area we need covered is our flexibility. This includes either stretching or
yoga, and should be performed before and after all exercises for around 5 minutes,
or any other time during the day.
Stretching is vital, but people often skimp on this aspect of training. Without it,
muscles aren’t likely to be sufficiently warmed up, and our chances of injury are
increased. Additionally, it is increases flexibility, muscle awareness, as well as being
an excellent tool for enhancing recovery from workouts.
Now we are armed with this information, its time to put this together a program that
meets all these areas and that teens can apply.
THE PROGRAMS:
With the goal of fitness in mind, engaging in a team sport is the healthiest thing for a
young teen. If you are a parent, you should look around for sporting clubs, and
encourage them get involved in something they enjoy. By playing a sport, kids are
interacting with others, meeting their fitness goals, and having something healthy to
look forward to at the same time.
The best sports are always ones where the child is physically active such as football,
tennis, soccer, swimming and basketball over less active sports such as golf, archery
or table tennis.
When it comes to performing cardiovascular activity outside of sport, the better
options include jogging, swimming and punching a bag. These are highly resultoriented cardio activities that kids enjoy.
Football, tennis, soccer, swimming and basketball as well as jogging hitting a bag are
excellent options. But whatever you choose, the final result should always be one
with where all grounds are covered including cardiovascular, strength and flexibility
training.
Minus 15 years old.
It is my opinion that anyone under 15 should start with bodyweight exercises before
progressing to free weights. The following program includes this, and is structured
around one’s sports training goals.
Whatever your age is, including cardiovascular training in your routine is of utmost
importance. Cardio at this age should be performed a minimum of 3-4 times per
week, and is best done by running. However, any other activity where your heart is
going non-stop for extended periods will work well.
Some form of strength training is equally important. It will add muscle tone, but
more importantly build a degree of strength. This will set you up for future weight
training. Strength training should be performed just 2 times per week.
If you not sure how to perform exercises, click on an exercise for a detailed
description. On a final note, don’t forget stretching both before and after each
strength-training session.
WEEKLY TRAINING SCHEDULE:
Monday: Sports Training – 90 minutes
Tuesday: Strength Training – 30 minutes
Wednesday: Sports Training – 90 minutes
Thursday: Jogging – 20 minutes
Friday: Strength Training – 30 minutes
Saturday: Sport- Game Day – 90 minutes
Sunday – Jogging – 20 minutes
STRENGTH TRAINING ROUTINE:
Duration: 2ce per week.
Sets: 2 per exercise.
Reps: As many reps as possible per set without sacrificing exercise technique.
WORKOUT ONE: Tuesday
Chest Dips
Chin ups
Bodyweight Hamstring Curls
Squats
Supermans
Side-crunches
One-legged calf raises
WORKOUT TWO: Friday
Pull ups
Push ups
Supine Rows
Split Squats
Calf Raises
Crunches
Lying Hip Thrusts
From my experience of playing football skill work took up a large chunk of training,
that’s why it seems as if I have included a lot of additional running. Depending on
how running-oriented your sport is, you should increase/decrease the amount of
additional jogging so you don’t end up doing too much and burning yourself out. On
the other hand if you don’t play sport, you can bump up the amount of jogging you
do.
Not everyone’s training days will the same as above, so you may need to reschedule
your program. The most important thing to remember is keep two days between
each strength-training session so your muscles have the time to recover.
15 years old:
At 15 I believe your body is more mature and in a better position to handle weight
bearing exercise. Unlike the above program, the weight training aspect of this
program focuses more on sculpting ones physique than sport training. If your goals
are more sports oriented I recommending reading this article on how to construct
sports training routines, or simply add elements your current routine.
http://www.bodybuilding.com/fun/other10.htm.
At any age cardio should still be included 3-4 days per week. It will vastly improve
your health, and increase energy levels. Cardio is to be performed by simply jogging
3-4 times per week for 30 minutes. Ensuring your cardiovascular needs are met will
also mean an increase in endurance during your gym training.
Weight training should be performed no more than 3 days a week, or even 2. As you
are a raw beginner, your body needs time to accustom itself to training. When you
weight train, your muscle tissue is broken down and your body needs to find the
tools (nutrition and rest) to repair it.
Overall, you are at an age where your body is beginning to produce more of the
hormones it needs to build muscle. As a result, you should expect great gains
providing you have all the right principles are in place such as nutrition, rest, and
proper technique.
If you not sure how to perform exercises, click on an exercise you’re unsure of for a
detailed description. The following program is a 3-day split with a similar structure to
the way I use to train when I began.
WEEKLY SCHEDULE:
Weight training: 3 days per week
Cardio: 4 days of running per week; 30 minutes per session
Monday: Weight training – Chest and Back – 1 hour
Tuesday: Running – 30 minutes
Wednesday: Weight training – Legs – 1 hour
Thursday:
Running – 30 minutes
Friday: Weight training – Arms and Delts – 1 hour
Saturday: Abs, and running – 30 minutes
Sunday: Running – 30 minutes
WEIGHT-TRAINING WORKOUT:
Workouts: 3 per week
Sets: 2 for every exercise
Reps: 8-10 for every exercise
Rest between each set: 1 ½ minutes max.
Monday: Back/Chest – 20 sets:
Barbell Deadlifts
Flat Dumbell press press
Wide-grip Chin-ups (or pull-ups if you are unable to perform chins)
Incline Barbell press
Barbell Rows (wide-grip)
Flat Bench Dumbell flyes
Wide-grip lat Pulldowns
Seated Cable rows (close grip)
Cable crossovers
Hyperextensions
Wednesday: Quads/hams/calves – 22 sets:
Barbell back Squats
Smith-Machine front Squat
Semi-stiff Legged barbell deadlifts
Machine Calf Raises
Split squat
Seated Leg Curls
Wide-grip Leg Extensions
Lying leg curls
Close-grip Leg extensions
Smith-Machine Calf raises
Seated Calf Raises
Friday: Biceps/triceps/forearms/shoulders/traps – 20 sets:
Seated, overhead dumbbell press
Seated, alternating Dumbell curls
EZ bar lying tricep extensions
Smith-Machine Overhead Press
Low incline lateral raises
Concentration curls
Tricep pressdowns
Seated side lateral raises
1 set superset: Barbell wrist curls with Barbell wrist extensions
1 set Superset: Barbell Shrugs with Incline Dumbell Shrugs
Saturday: Abs (with cardio) 10 sets.
Cable Crunches
Bench assisted Leg raises
Side- crunches (on decline board)
Weighted, Prone leg raises
Crunches (on Decline Board)
What differences in training would you see between these two
age groups: 13-14 and 18-19? *Both groups are absolute
beginners.
At 18-19 you are coming towards your later stages of puberty where natural
development is almost finished. Therefore at this age your body has already done
most of its growing and hormonal changes that you can almost conclude that weight
training is 100% safe providing it is done correctly.
However, at 13-14 puberty is just beginning. Although everyone is different, and age
isn’t always the best determinant of how developed one is, it is likely that most 1314 years olds will react differently to training than 18-19.
At 13-14, you are going through a massive developmental stage. I think its best to
let your body go through these changes without forcing it to adapt to vigorous
weight training. Although there is no scientific evidence to prove weight training is
dangerous for young teens, I believe its always better safe than sorry.
There are still plenty of options; bodyweight exercises can be very effective, and a
very productive form of training for someone this age. And keep in mind it will only
be 1-2 years before your able to lift weights anyway, so use this as an opportunity to
build a good base of strength.
What would be the difference in training methods of these two age-groups
(13-14 and 18-19)?
Both are beginners, however overall training frequency should be slightly higher for
the 18-19 age group as they are older. This will see them performing one more day
of cardio and weight training than the younger group.
However, intensity applied to each workout should remain medium-high for both
groups. This is because overall frequency is kept low-medium, and overtraining
should not become an issue.
At 18-19 your body is producing the right quantities of hormones that the use of
compound movements and heavier weight become safer to perform. This is
comparison to the younger group who I believe should stick to bodyweight exercises
such as chin-ups, push-ups and crunches until they further develop.
The importance of cardiovascular and flexibility training remains the same for both
age-groups. Cardio should a major consideration in both routines, and be performed
3-4 times per week.
Stretching is equally important for both groups as injury is a risk with any sort of
exercise. At 13-14 stretching will not only warm you up, but increases muscle
awareness which is a good habit to pick up at a young age. At 18-19, stretching
regularly will prevent injury at a time you are potentially going to lift more weight.
The 13-14 age group will more likely to need motivating or guidance, whereas the
older age-group will be more self-driven. The younger group will also have a natural
preference to take on “fun” activities.
Overall, there are many differences to the two age-groups. Here is an outline that
focuses on these.
13-14
Approach to training:
Motivation: may need guidance
Mindset: more fun-oriented
Handling obstacles: less mature
Training style:
Overall Training Frequency: Low
Training intensity: medium-high
Types of exercise: Cardiovascular/bodyweight exercises/stretching
Training principles: Supersets/tri-sets/giant sets
18-19
Approach to training:
Motivation: self-driven
Mindset: more goal-oriented
Handling obstacles: better able to deal with challenges
Training style:
Overall Training Frequency Medium
Training intensity: medium-high
Types of exercise: Cardiovascular/weight bearing exercise/stretching
Training principles: Supersets/trisets/drop-sets/negatives/forced reps among others.
At what age is it safe to start working out?
I started bodybuilding seriously at 15, but I was also very ahead of others my age in terms
of natural development before I began. I made great results, and to this day I haven’t
experienced any sort of side-effects from starting at that age.
My advice is to be really clued into what stage your development your at because not
everyone matures at the same age. I believe there isn’t a set age when one should begin.
Some are fine as young as 14, whereas others are probably better waiting until 19.
However its important to keep a few things in mind. I believe at a younger age
people tend to lack maturity in their mindset, and are less able to make a
commitment. As you get older you get more goal-oriented, and are better able to
deal with challenges.
Also from a physical standpoint, a young teen isn’t yet equipped with as much of the
hormones responsible for gaining muscle, and will have a harder time getting results.
Therefore, training too young isn’t always the most productive option when they
could wait a couple of years, and makes gains overnight.
I believe one of the worst things that could happen is over-enthusiastic teens are fed
with the information that weight training is totally safe and jump right in, then end
up injuring themselves. It could be totally safe, but I believe they need to be
informed of the potential dangers associated with it so if they do decide to train, they
do so sensibly.
Whether you decide to train at a young age is up to you. If you want to protect
yourself against injury and the like, its vital you begin very slowly, use proper
exercise technique, use sensible weight, choose the right exercises and always have
a supervisor with you. Here are some of the things to look out for when beginning.
Proper exercise technique: You should study how to perform exercises, and what
muscles they train before even touching a weight. This is important because bad
exercise technique can put you at risk of injury, especially if are lifting more than
you can handle. Remember, you will get better gains by lifting sensible weight,
rather than recklessly throwing it around.
Knowledge: I recommend arming yourself with as much knowledge as you can. Read
up on how to perform exercises, nutrition, lifestyle or any good bodybuilding-related
material.
Supervised: Make sure you have someone supervising you while training, especially
if you are under 15. It doesn’t have to be a professional trainer, but someone who is
careful and has years of training experience. Having someone beside you will ensure
you always have someone to watch over your form, which will minimize your chance
of getting hurt.
Avoid compound movements: These stimulate too much hormones for someone your
age. It is my opinion to avoid dead-lifts, farmers walk, squats and bench press until
you get a little older. If you decide to do these, always use a sensible weight and a
spotter.
Keep frequency low: You really only need to train 2-3 days to get results. Being a
beginner, anymore than this you put yourself at a risk of overtraining, and ultimately
slowing down your gains rather than speeding them up.
Even if it’s much lighter than what you’ve heard “that guy” can
lift. More often than not, he’s cheating on form anyway. A good amount of weight is
Lift a sensible weight.
always one where you are just able to lift the weight up the last rep without
sacrificing your form.
So there you go. If you decide to train, following the above guidelines will ensure you
do so in the safest way possible. Now its time to move into the final part of the
puzzle; nutrition.
Bonus Question: How important is nutrition for teens
who are trying to be healthy? Training for sports?
Please explain.
Nutrition is just as important as training itself. Without following proper nutrition, all
you are doing is breaking down your muscle. It is the food that feeds your muscle,
and give your body everything it needs to repair afterwoods.
Nutrition is especially important for a young teen as he is going through a massive stage of
development. Coupled with exercise, its crucial teens follow a good diet.
Macronutrients:
These include protein, fats and carbohydrates, and the bigger of the two types of nutrients found
in foods.
Protein:
Protein is essential for a teenagers looking to get into shape. It aids in growth and development,
as well as being the main food supply that feeds and repairs muscle. The downside of protein is
that most sources usually come with additional fat, so go for lean varieties. Good sources include
chicken and turkey breast, lean meat, fish, seafood, nuts, seeds and legumes.
Aim for 1 to 1.5 grams of protein per lb. of bodyweight.
Fats:
Fats are separated into the healthy and non-healthy fats. Healthy fats include omega-3, 6 and 9,
whereas non-healthy fats are trans and saturated fats. Although all fat is high in calories, fat is
more important than you could imagine for a teens energy and development.
When consumed in excess, saturated/trans fats are the highest risk factor for diseases such as
obesity, type 2 diabetes and coronary heart disease. Omega 3, 6 and 9 can be eaten in
moderation, but saturated and trans should be kept to a minimum. Aim for 0.5-1 gram of fat lb. of
bodyweight.
Sources of each:
Omega 3 and 6 – linseed oil, walnuts, peanuts, almonds, pumpkin seeds, sesame seeds, oily
fish.
Omega 9 – avocado, olive oil.
Saturated/trans-saturated – Palm oil, some cuts of meat, cakes, biscuits, potato chips, take-away.
Carbohydrates:
Carbohydrates should form the bulk of food intake as most carb foods are also richest in
micronutrients. Carbohydrates are vital for young teens as carbs are our main energy source, and
provides our muscle with glycogen that our bodies use during exercise. Good sources include all
fruits, muesli, oatmeal, whole grain and wholemeal breads, low-fat dairy products and beans.
Overall, aim to eat around 2 grams of carbohydrates per lb. of bodyweight.
Micronutrients.
Micronutrients are vitamins, minerals other nutrients that are found in highest quantities in foods
that are natural and non-processed. Like any age group, teens needs a lot of micronutrients,
therefore the best bet for teens is to eat a balance of different foods groups to get them.
Especially important for teens are b-vitamins and C vitamin for energy and iron and calcium for
development.
Here are some Diet Essentials:
Eat smaller, but more regular meals: Smaller meals digest better, and ensure you are getting
regular feeds. Try and eat every 3-4 hours, and aim for 4-5 small meals per day. This will also
ensure blood-sugar levels do not slump. Especially important are meals both before and after
exercises to ensure you are fueling and re-feeding your muscles.
Choose Low G.I foods. These sustain blood sugar levels for longer periods of time, therefore
keep you going for longer. Generally processed foods tend to have a higher G.I, whereas foods
more in their natural state such as wholegrain breads, legumes, fruit, vegetables and dairy
products are better choices.
Eat plently of fruits and vegetables: Fruits and vegetables contain high levels of nutrients,
including photochemicals not found in other foods. Vegetables are especially low in calories and
high in fiber, so they are great for filling you up and avoid cravings.
Drinks plently of water: While you’re exercising you don’t want to get dehydrated so make sure
you are consuming a lot of water. Aim for 2-3 liters per day, or around 8-12 small cups, and
around 2-3 cups during exercise.
Overall a young teens diet should contain several smaller meals planned throughout the day and
consume foods closest to their natural state. In an average day, aim to eat anywhere between
2,000-2,800 calories per day, depending on bodysize. Around 50 percent of your calories should
come from carbs, 30 from protein and 20 from fats. This ratio would see an average meal look
something like this:
150 grams of lean meat – 38 grams protein
1- 1/2 cup of rice – Around 60 grams of carbs
1 teaspoon Olive Oil – 10 grams of fat
This ratio will ensure you are meeting your protein requirements, getting enough carbs for energy
and overall consuming it in a portion that is safe for blood-sugar.
I hope you enjoyed this article, thanks for reading!