Teenage years are essential for any girl. She transitions from childhood to adulthood. Mental and physical changes become stark. Health experts highlight that these candidates must invest time to take care of their bodies. Here, teenage girl workout routine comes to their rescue. Fitness conscious people realize the importance of regular exercise. However, adolescent girls often brush the topic under the carpet.
Fitness experts suggest that girls must work out regularly from their teenage years. It can offer various benefits and save them from physical ailments. In this article, you can learn the vital aspects of teenagers’ workout regimes.
How can teenage girls acquire the best results?
Teenagers gather information from the internet. When the health and wellbeing are on the line, they must consult with professionals. These are few dos and don’ts that fitness specialists highlight for teenage girls.
- Opt for an overall physical assessment before you start the workout routine.
- Follow the exercise chart that the professional creates.
- It is better to start with less intense workout sessions.
- Follow the diet chart to provide your body with proper nutrients.
- In case you have an injury, report it at once.
- It is essential to understand the requirement and potential of your body.
- Do not opt for the wrong exercises.
- It is wise not to overwork the body at the beginning.
- Do not exercise more than necessary.
- Do not forget to hydrate the body during workout sessions.
- Stay away from steroid-based protein shakes.
- Do not continue a workout routine that you do not enjoy.
Benefits of Teenage Girl Workout Routine
Parents must take the initiative and push their teenage daughters to spend time on the workout floor. Researchers at the American Heart Association highlight that young girls need more exercise than boys. Here are some reasons why teenage girls need to follow a regular workout routine.
Improves Bone and Muscle Growth
The muscles and bones develop at a rapid pace during the teenage years—the bone density increases. New tissue adds on to the muscles. Proper workout can boost normal muscle growth. Low bone density can pave the path for issues in the future. The teenage girls can prevent this with regular exercise. The workout regime will enhance calcium synthesis and deposition processes.
Better Mental Balance
Teenagers often suffer from mental issues. Some fail to cope with the challenges. Experts suggest that a well-planned workout routine can offer an outlet for the pent up mental stress. When you exercise, more oxygen reaches the brain cells. It boosts their functions. Apart from this, regular exercise also maintains the much-needed synch between the body and the mind.
The human body produces various toxins. As the basic metabolic rate in teenage girls is high, they release more toxins. These chemicals leave the body through urine, stool, and sweat. The body temperature increases when you indulge in physical activities. It produces more sweat. Thus, unwanted chemicals leave the body with ease. The elimination of these toxins improves skin and hair texture.
Boosts Blood Circulation
Teenagers have a high heart rate. It means the heart muscles pump more blood to different parts of the body. Lack of blood flow can increase the chances of diseases. Teenage girls can prevent this with regular exercise. The heart rate goes up, and the muscles pump more blood when you work out. It, in turn, boosts the overall blood circulation in the body. Oxygenated blood can improve the health and growth of good cells.
Stress is a common phenomenon among teenagers. They need to balance their personal and academic lives. Too much pressure increases the chances of stress build-up in the mind and body. It develops mental and physical fatigue. Regular exercise can release this stress from your system. Thus, one can opine that adequate training improves your mental and physical potentials.
Provides More Energy
Teenagers often complain that they lack energy. Many reasons work in unison to develop this condition. Lack of oxygen in the brain and muscles is the primary cause. Fitness experts highlight that teenage girls can trigger the body to produce more energy with a proper workout routine. When you exercise, the body burns more fats. It provides power that keeps you fresh and active.
Increases Body Stamina and Immune System
Children, who fall in this age bracket, often feel lethargic. Poor body stamina is the primary reason for this. If you do not address the condition, it can impact the immune system. When the potential of the immune system falls, you may fall sick.
Regular exercise can save you from this. Physical activities strengthen the body and internal organs. Thus, you can develop better physical stamina. Workout sessions also trigger the body to produce more White Blood Cells. It boosts the immune system, and you can fight disease better.
Mental health professionals highlight that 85% of all teenage girls suffer from depression. Acute depression can pave the path for anxiety. The combined effect of these two mental ailments can impact overall development and growth. Exercise enables adolescent girls to fight these conditions with ease.
Most teenagers stay glued to their smartphones. The flickering light agitates the optic nerves. It prevents sound sleeps at night. Some pop low-intensity sleeping pills to promote sleep. These medicines can pave the path for various side-effects. Regular workout sessions release sleep-promoting hormones in the body. The mental and physical exertions also help teenage girls to fall asleep without hassle.
Prevents Stomach Pains
Girls go through several physical changes during adolescence. The reproductive system matures and triggers the onset of menstruation. Girls experience stomach pain and cramps during these days. They can prevent these with exercise. The workout session strengthens the abdominal muscles. The tissue becomes more flexible. Thus, it keeps the menstrual pain under check.
Enhances Body Image
Body image is a vital concern for teenage girls. They want to remain slim as it enhances their beauty. Overweight girls feel self-conscious in social gatherings. Peer pressure also takes its toll on them. Crash diets do more harm than good. You can consult with the fitness experts and embark on a weight loss program. Workout sessions help them to shed weight in a healthy manner.
Popular Workout Plans for Teenage girls
Boys want to develop muscles. Teenage girls have different requirements. So, a professional can suggest popular exercise plans, which are ideal for adolescent girls. Here are some options, which you can include in your workout regime
Young girls love to dance. Aerobics is rather popular among teenagers. The upbeat music and coordinated brisk hand and feet movements impact significant muscles. Aerobic classes also offer teenage girls the opportunity to mingle with others.
If you want to increase body stamina, include strength-building workout plans in the routine. These exercises maintain the texture of the muscles. But it is best to perform these exercises under the supervision of a trainer.
Experts suggest balance training for teenage girls who desire to boost core strength. Tai Chi and dance classes are popular workout plans that increase body balance. Girls can also get similar benefits if they play football or hockey.
Teenage girls may find it challenging to take out time and go to the gym. They can opt for vigorous exercise to maintain the fitness of the body. Swimming, jogging, brisk walking, and cycling are simple options. These work the body muscles and offer the perks that you desire.
Top Three Exercises for Teenage Girl Workout Routine
As mentioned, physical assessment is necessary for all teenagers. It helps the trainer to understand her needs. He/she can select the exercises as per the evaluation reports. Here are the best workouts for adolescent girls.
Split Stance– Another exercise that increases the leg muscle stamina is the split stance. The exercise also puts force on the abdominal muscles. If you desire flat abs, then include it in your workout routine.
McGill Curl Up– This exercise helps the girls to increase the strength of their stomach and back muscles. One must lie flat on the back to perform this exercise. The hands must be below the back. The candidate needs to fold one leg and try to sit up. Then she must repeat the same with the other leg.
Stop Jogging– You must warm-up before the actual exercise. Stop jogging, and jumps can trigger the body. It creates heat and relaxes the muscles. Many teenage girls have fat deposition in the legs and thighs. Spot jogging can reduce fat build-up and give well-shaped legs.
Free–Hand – You can do stretches with or without weights. These boost the stamina of arm and shoulder muscles. These exercises shape the upper body and prevent muscle tension. It also makes the neck muscles more flexible.
You must invest thirty minutes every day. If you follow the routine, you can detect the developments within two to three months. The results may vary as per the body type, requirement, and teenage girl workout routine. Fitness experts encourage young girls to take a slow but steady approach to attain a healthy body.