Exercise for Teens

Exercise for Teens

how much? how long?

Aerobic

Aerobic" is defined as "relating to, involving, or requiring free oxygen", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism

Aerobic Energy System

circulatory system (breathing in oxygen) in order to create adenosine triphosphate (ATP) for energy use

Multiple Select

ATP is made from which of the following ( multiple selection)

• Proteins

• Carbs

• Fats

• Sugar

• vitamins

Poll

ATP uses which one first for energy making

• Fats

• Carbs

• Protein

Anaerobic Exercise

"without oxygen"

Anaerobic

Involves quick bursts of energy and are performed at maximum effort for a short time. Examples include jumping, sprinting a short distance, or heavy weight lifting

Multiple Choice

Which of the exercises below is an example of anaerobic exercise

• Heavy Bench Press

• Long distance Sprint

• Swimming

Anaerobic Energy System

During anaerobic exercise, the body breaks down glucose stores in the absence of oxygen

Questions???

a lot of you asked me in last weeks assignment these questions:

1. How much should we do?
2. How much is too much?
3. How do we make sure we are getting enough exercise ?

Poll

How much exercise do you get a week currently.... BE HONEST!

• little to none

• an hour or less

• 3 hours or more

the CDC says....

that children and adolescents ages 6 through 17 years do 60 minutes or more of moderate-to-vigorous physical activity daily.

so...

ONE HOUR A DAY IS 7 HOURS A WEEK!!!

Multiple Choice

You should be getting 60 min of exercise a day

• True

• False

Multiple Choice

You should include strength training in your 60 min a day

• True

• False

So how much??

Roughly

3-4 days a week at least of aerobic exercise

3-4 days of anaerobic exercise....

OR mix it up.

do half and half

30 min of aerobic 30 min of anaerobic.

Poll

It is okay to mix aerobic and anaerobic exercises

• True

• False

an hour a day can seem like a lot and be unreasonable for some of you. If you can Get out and PLAY/Work out/Be active an hour a day, that would be beneficial to your mental health, bone health, muscle health, and overall health.

Still try to work on your aerobic and anaerobic health at least 3 days a week or more.

DO what YOU can

Any exercise is better than none... Do what you can when you can. Get out and walk, get out and practice a sport, run around with your friends, skateboard, watch youtube fitness videos. ETC.

Here is where you can start

Doctors recommend that teens get at least one hour of moderate to vigorous physical activity most days of the week.

The minimum amount should be 30 minutes three times a week. Not all teens meet the ideal amount, but if you can get 30 to 60 minutes a day three or four days a week—that’s a start.

How much is too much?

YES that is possible

• Sometimes getting teens to exercise isn’t the problem—instead, the problem is that a teen exercises too much. Too much exercise can actually be a serious problem that can take a toll on your physical and mental health

• too much is not more than the recommended amount because of sports etc...

A few warning signs

-focus of your life, ignoring friends, responsibilities, and commitments

-You exercise several times every day or worries about putting on an ounce of weight.

-You suffer sprains or fractures or other injuries but continue to work out.

BALANCE

Healthy lifestyle is a balance

Everyone is different...

Exercise "prescriptions" are different for everyone

We are all unique and different and sometimes some of us find different balances that work for US!

How to reach a well-balanced life

1. Positive Mindset
2. Relationships with people
3. reducing your stress
4. Healthy eating
5. exercising
6. sleep!!
7. personal time
8. helping others