Fitness

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    A , Athletic Training, answered
    The formula for your target heart rate is very simple. Take your age and subtract it from 220. This will give you a pretty good estimate of where your maximum heart rate should be. An example of this formula would be if someone is 30 years of age. Their max HR would be 190:
    220-30=190
    Though this formula is not always accurate it provides a great way to know your working zone.
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    I am going to answer this as I answer anything for people under the age of 18, it really falls on the parents shoulders.

    Teens are old enough to make decisions but many times the decisions are best directed by the direction of a parent, family member or mentor.  Let me know explain:

    If a teen has no direction they are left to make decisions on their own so it is completely up to their decision on whether they choose to be active or sedetary.  Go outside or play video games, it is up to them.  However....

    As a parent the teenager is still shaped by the decisions and example the parents leave.  If the parents are engaged in their kids lives, active outside then the chances their teen will remain active are also high.

    Does the parent make time for their teenager?  Does the parents do things as a family that involves activity outside or if they do things as a family does it involve food and sitting?

    My entire point is most teenagers are thinner than what they will be as they age so for most teens weight is not a huge consideration.  However, if their example is laziness and poor eating habits then when they get older they have no idea how to fix a weight problem that may occur.  If they are a teenager and their parents are active and eat healthy then the teenager has a much better chance of remaining active and healthy as well.

    We are still our teenagers example!

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    Health 411: Daily Exercise
    Dr. Lydie Hazan recommends that teens get at least 30 minutes of enjoyable, outdoor exercise, five days a week. Watch this video from Discovery Health.


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    Helping a teen maintain a healthy weight involves a combination of healthy eating habits, physical activity habits as well as social supports and an environment that encourages health behavior. For help with proper eating habits you can consult a registered dietitian or a wellness coach. For help with fitness advice you can consult a wellness coach or personal trainer who can help create an effective fitness program for your teen. By providing your child with good information and a positive environment to encourage those behaviors will help your child maintain a healthy weight.
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    A , Marriage & Family Therapy, answered
    Your teen or tween may not have the perspective yet to recognize what they need to do or not to do to get healthy and/or avoid falling into unhealthy habits. As a caring, involved parent, you want to provide guidance, but you don't know what to say or how to get him or her to listen. Your child is probably listening to you less and less as he or she is turning more to the guidance of peers. Luckily, modeling has been shown to be a very powerful way of shaping your child's behavior. They will do what you do more than they will do what you say.

    It is tempting to share the wisdom of your age and life experience with your kids, but they won't believe that it is wise and applicable to their lives unless they believe you understand them and their daily activities and interests. Before you say anything, make sure you are listening to and asking about their daily lives and the people with whom they surround themselves. Let them teach you a thing or two and they may be more open to what you want to teach them.

    Keep the message positive. Teens who want to assert their independence, be respected, and believe they are nearly adults will reject negative messages even more than the average citizen. Telling them to "not" do something, only makes them want to do it more (and doesn't it work the same way for you too?). Positive reinforcement is always a good way to encourage more of a behavior that you appreciate. The other danger of negativity is that teens and tweens are very self-conscious. Encourage self-esteem in your child by empowering him or her, providing information and support, and always using positive language.
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    A answered
    Teens tend to have short attention spans, so using simple choreography or teaching them basic workout moves is the best approach. Teens grow at different rates so it’s important to make sure they “fit into” various workout machines, by teaching them to make adjustments that fit their frame size. Using exercise to help teens accomplish specific goals is key to keeping teens engaged with exercise. The goals can vary and can include weight loss, more flexibility, faster speeds for certain sports, improvements in strength for daily living. Teens seem to prefer positive reinforcement, so applauding small fitness achievements can go a long way to inspiring them to stick with a challenging exercise program. Teens also benefit from a mentoring relationship, and personal stories that highlight hardship and ultimate success can be inspiring. If you’re a mentor who lost weight or overcame a disability with exercise, sharing the journey can help to inspire a teen.
    Discovering a teen’s favorite class in school can help to make exercise more fun. If they like math, then explaining exercise formulas may resonate; if they excel in English or a writing class, then discussing specific exercise terms may help them to connect with the fitness program. If cooking classes are their passion, then discussing nutrition principles that help support their exercise (and weight) goals, may help keep them engaged with exercise.
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    Physical activity is important for adolescents for many reasons. Physical activity decreases their risk of developing childhood obesity, which in turn dramatically reduces their risks of developing diabetes and heart disease later in life. Regular physical activity in children has been shown to improve test scores and academic achievement, promote stronger bones and muscles, improved motor skill development and improves social skills. Physically active children have also been shown to have higher test scores and are more likely to graduate high school as well as attend college.

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    Weight training is important for everyone over the age of 12 with physician consent. Interval training is a great way to incorporate weights and cardio in one workout. There are many different ways this workout can be designed and it can be done up to three or four times a week with great results in as little as three weeks. Some have even claimed to notice a difference after just one work out. Younger adults have a unique advantage to getting these habits started earlier and extremely reducing risk of a whole list of health problems people that don't exercise will experience as early as 30 years of age. 

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    Make it fun. Exercise is any activity that stresses the musculoskeletal system or the cardiorespiratory system. Exercise is not limited to weight training or running on a treadmill. Make exercise a game that your kids will enjoy. Ride bicycles, play catch or soccer in the local park. You can also, take your kid swimming as this is an excellent form of exercise. Getting your kid involved in after school or community sport leagues is another way to exercise.

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    A answered

    Kids ages 14 and up – as well as adults -- should:

    • Participate in 30 to 60 minutes each day of moderate physical activity such as walking. This can be broken into sessions of 10 minutes each. If activity is more intense, 30 minutes a day is acceptable. If activity is light, aim for 60 minutes.
    • Build muscle strength and endurance through resistance or strength-training exercises. Resistance may come from your child’s own body such as with sit-ups, push-ups, and pull-ups or from equipment such as weight machines, free weights or barbells, a body bar, resistance bands, stability ball, or water.
    • Build balance and flexibility through stretching and flexibility exercises. In addition to warm-up and cool-down periods before moderate and vigorous activities, yoga, tai chi, tae kwon do, qigong, Pilates, and basic stretching build flexibility and balance.
    • Build cardiovascular endurance through aerobic or cardio exercises and activities. Examples include any activity -- walking, bicycling, swimming, jogging/running, dancing, martial arts, stair climbing, skiing -- that requires sustained movement of the large muscles of your body, such as the thighs, butt, back, and chest, for at least 10 minutes.

    From Good Kids, Bad Habits: The RealAge Guide to Raising Healthy Children by Jennifer Trachtenberg.

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