4 Kinds of Exercise Every Teen Needs

In “4 Kinds of Exercise Every Teen Needs,” Episode, #178, Meredith Curtis explains four ways our bodies need to workout to stay healthy and fit: aerobic, strength, balance, and stretching. After giving a wide variety of workout examples and sports that cover two or more kinds of exercise, she shares how teens can design their own workout schedule to fit their taste and style. She also encourages teens to find a lifetime sports and shares how that plays a role not only in lifetime health, but happiness as well. Teens can build healthy habits now that last a lifetime.

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Show Notes

Teens, are you worried about spending too much time in front of a screen and not enough time working out? Or maybe you are a parent concerned about your teen’s health? Exercise is a big part of staying healthy from birth to old age.

First let’s talk about 4 kinds of exercise our bodies need.

4 Kinds of Exercise

Aerobic
Strength Training
Balance
Stretching

Many sports and workouts combine them all.

Ballet
Ice Skating
Water Aerobics
Swimming, Diving, + Stretching
Soccer + Stretching before and afer
English Country Dance + Stretching
Gymnastics

Aerobic

Works heart muscle. Makes heart pump harder and faster. Gives our lungs a workout too with a greater need for oxygen.

Running
Swimming
Dance (ballet, tap, jazz, Old English country, square, ballroom)
Skiing
Cycling
Basketball
Tennis
Volleyball
Football
Soccer
Classes (kickboxing, Zumba, Jazzercise, boot camp)
Gymnastics

Strength Training

Muscle strength is the amount of work your muscles can do.

Muscle endurance is how long a group of muscles can work effectively.

You build muscle strength and endurance through strength training where you focus on a particular body part (e.g. situps) or in the process of aerobic workout (e.g. running builds leg muscles)

“he’s ripped!” – when you work out to build muscle mass, you actually damage/tear muscle and when the muscle repairs itself, it is bigger than before.

Low weight + Many reps = Toned muscles

Heavy weight + Fewer reps = Large muscles

Balance

Balance is the ability to maintain poise and physical equilibrium in various body positions. Gynastics, ballet, ice skating, soccer, and football all required balance.

Balance easy – stand on 1 leg; then the other and other easy exercises

Stretching

When you stretch a body part you lengthen (stretch) the muscles and associated soft tissues.

Benefits

Improves flexibility
Maintains mobility
Increases range of motion
Increases blood flow
Prevents injury
Improves posture
Improves sleep
Eases anxiety
Releases tension from muscles, joints, ligaments (connect bone to bone), and tendons (connect muscle to bone)

Most importantly, stretching before and after working out, warms the muscles and keeps them from tightening up, preventing injury of bones, muscles, tendons, and ligaments.

Teaching Health to Teens

Physical Anatomy (How the body works & what the body needs)

Personal Responsibility (what will they do to take care of their bodies?)

I have written my own high school health course. I also teach health at True North Homeschool Academy.

Healthy Living for Christian Teens by Meredith Curtis

Teens can figure out what sports they like to play already and/or would enjoy adding to their life

Large group (basketball, football, soccer) or single (running, ice skating, horseback riding) or small number (tennis)
Making a plan that includes all 4

Benefits of at least exposure to serious team sports

Choose a lifetime sport