Easy Teen Exercises for Muscular Endurance
The U.S. Department of Health and Human Services recommends that adolescents get an hour of exercise at least three times a week. Through a series of exercises, your teen can increase strength and confidence while boosting muscular endurance. Excite your teenager about the process of staying active and getting fit with exercise choices that won̵7;t overwhelm him with their complexity. Ensure that your teen starts slowly and allows enough time for properly warming up and cooling down, and follows guidelines for correct position and form.
-
Interval Training
-
Build up endurance in the leg muscles and the body̵7;s most important muscle ̵1; the heart. Have your teen engage in cardiovascular exercise through interval periods of running and walking. Whether she follows a set guide of minutes for each interval or simply pushes herself to go faster between certain landmarks, your teen can burn more calories and increase her strength by surprising her muscles into a new motion. According to MayoClinic.com, following intervals of high intensity allows for a more comfortable workout because it reduces cramping from muscle waste buildup.
Body Weight Exercises
-
If you don't have equipment, your teen can receive a good workout that increases endurance by using only his body weight. Repeating sets of pushups, pullups and situps target major muscle groups from the biceps to the core. Have your teen concentrate on a certain number of sets of an exercise for 15 to 20 minutes before moving on to other activities. He can also fit the exercises between cardio activity for better results.
Strength Training
-
After becoming comfortable with body-weight exercises, have your teen repeat sets of strength-training moves, starting with a low weight at first. Target a range of muscle groups to avoid muscle fatigue, or focus on the upper body one day and lower body another day. For safety, your teen should plan on strength training every other day and focus on learning the proper form for a move before adding weights.
Lower Impact Exercises
-
Teens might think an exercise has to be painful to be effective, but they can gain endurance through exercises that allow them to focus on longer bouts of activity rather than shorter bursts of intensity. Sports such as biking or swimming provide a strong workout that provides cardio exercise and endurance. Whether your teen is spinning on an exercise bike or along a wooded trail, doing laps in a pool or swimming in a lake, he is working up his body̵7;s capacity for longer periods of physical activity.
-