Fitness For Adolescent Women
May 11, 2009
Adolescent women include those between the age of twelve and eighteen. While they feel that they are grown up, the rest of the world views them as children.
At this age they tend to become conscious of their looks and want to look attractive and fit to others. Here are some tips on how to stay physically fit.
Nutritious food: One should begin by understanding the different types of food in the food chain. Foods can be classified into proteins (e.g., eggs, fish, and red meat), carbohydrates (e.g., potato, sweet potato, rice, bread and corn), and fats (e.g., butter, peanut oil, vegetable oil, fish oil, olive oil and any other type of oil).
It is important to include all food types at each meal. Instead of eating heavy meals, one should eat smaller meals at regular intervals.
Avoid eating junk food and simple carbohydrates like bread or candy as they are difficult for the body to break down. To lose weight one should avoid eating carbohydrates during the last meal of the day. If one’s goal is to gain weight one should include carbohydrates in all her meals.
Exercising: Along with a good diet one needs to exercise to be physically fit. Exercise can consist of cardiovascular exercises, for example cycling, walking, jogging, hiking, step climbing or weight training, whether with machines or free weights.
One can also cross train through basketball, baseball, football, tennis or swimming. One must exercise regularly to remain fit. Begin by exercising two to three times a week and slowly increase the amount and frequency of exercise.
Cardio exercises and cross training are just as important as weight training and should be done at least three times a week as part of a regular schedule. Free weights are a better option than weight machines as they help tone more muscles and avoid unnecessary mishaps.
When beginning an exercise program, initially concentrate on the back, leg and chest exercises. You can also exercise at home by doing squats with a book for weight, sit ups, pushups, shoulder presses, lunges, leg lifts and arm curls.
It is important that one keep in mind that overdoing any diet or exercise is not ideal. At this age the body is still growing and too much exercise can lead to health complications.
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