First Author: RoxanneD

Second Author: Ryan S

 Exercise Guidelines for High School Students

^[1]

     Finding it hard to fit in fitness? Just getting through a day of school and after-school commitments can leave most of us wondering where to find time — and if all the running around we do counts as exercise. (It does. But if it's the only exercise we get, it's usually not enough.)  What more should we do?^[2]

     Any teenager needs at least one hour of activity to be healthy.  In today's society there is a lot of obesity and just being active can help with this issue.

Three main components high school students should do to stay fit!

1. Aerobic Activity

2. Muscle Training

3. Flexibility^[3]

AEROBIC ACTIVITY

     What is aerobic exercise? Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body.  Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy.

     Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time.  To obtain the best results in aerobic exercise there should be a warm up period followed by at least 20 min of moderate to intense exercise involving the large mscle groups, and then it should involve a cooldown. ^[4]

Aerobic activities for teens

• Biking
• Yoga
• Dancing
• Running
• Volleyball
• Soccer
• Swimming
• Rugby
• Football
• Tennis
• Jogging
• Jazzercise
• Cardio boxing^[5]

Muscle Training

     Then teens should take a few minutes for some strength training. Exercises like sit backs, chair squats, butterfly breath, push-ups, crunches, sit ups, working out in the weight room and many other exercises build muscle to boost metabolism and keep joints working well.^[6]

Muscle Training for teens at home.

• Push ups are easy and a great way to add muscle training into every day life!

 ^[7]

• Chair Squats are also a great and easy way for muscle training!

^[8]

• Sit ups are also very convenient and easy to do and help with muscle training!

^[9]

Flexibility

     High school students should also be flexible.  This is important especially in the teenage years and also when they get older.  There are many different types of yoga that students can use and their really easy to look up on-line so a high school student do from their own home.

Stretching

     Do stretching exercises statically.  Stretch to the point of mild discomfort, hold the position for 15-30 seconds, rest for 30-60 seconds, and repeat, trying to stretch a bit further.  Stretch before and after any exercises.^[10]

Types of Yoga

• Ashtanga yoga: Ashtanga yoga is a vigorous, fast-paced form of yoga that helps to build flexibility, strength, concentration, and stamina. When doing Ashtanga yoga, a person moves quickly through a set of predetermined poses while remaining focused on deep breathing.
• Bikram yoga: Bikram yoga is also known as "hot yoga." It is practiced in rooms that may be heated to more than 100° Fahrenheit (37.8° Celsius) and focuses on stamina and purification.
• Gentle yoga: Gentle yoga focuses on slow stretches, flexibility, and deep breathing.
• Kundalini yoga: Kundalini yoga uses different poses, breathing techniques, chanting, and meditation to awaken life energy.
• Iyengar yoga: This type of yoga focuses on precise alignment of the poses. Participants use "props" like blankets, straps, mats, blocks, and chairs.
• Restorative yoga: This practice allows the body to fully relax by holding simple postures passively for extended periods of time.
• Vinyasa/power yoga: Similar to Ashtanga yoga, these are also very active forms of yoga that improve strength, flexibility, and stamina. This type of yoga is popular in the United States.

Simple Yoga Stretches

^[11]

     High School Students should keep an exercise log to see how their doing with their exercises and make sure they are doing all the things they need to do to stay healthy.  They need to make sure they are having aerobic activity, muscle training, and some flexibility routines in everyday life to keep them fit. As long as teens get at least 1 hour of physical activity it will help keep them fit.If any high school student stays active and eats nutritional foods they will maintain a healthy lifestyle.