spape11and12

Healthy eating is the way we eat the right combination of foods

Healthy eating provides the body with sufficient energy

provides the right number of calories to keep our weight in healthy range with the energy we expend to stay alive and active.

Motivation is key to maintaining a regular exercise schedule — yes, schedule.

Exercise can be fun and entertaining, but if you're not keeping a schedule, chances are you aren't doing it consistently enough.

Other than keeping that precious workout appointment, the best motivator is having fun.

How can we stay motivated when life gets busy?

Get a big enough WHY

Having a strong reason for doing what we do, helps us get through the times when we don’t feel like doing whatever that thing is.

Determine an attainable goal such as exercising twice on weekdays

Create rewards for achieving your goal.

reward can be a massage, a new workout outfit, a new CD, a session with a personal trainer, or a new piece of sports equipment - whatever you really want.

Change is never easy, yet, if you stay with a routine long enough, you'll enjoy the positive results and benefits

1. Find something you enjoy and that will be easy for you to do.

If you hate running, than don't start a running program. Try brisk walking instead.

During the last stage, Specialization (ages 15-18), teens can start training for high performance development.

Avoid maximum strength training (one-rep max lifts) to reduce the risk of injury

muscles aren’t built up while they’re working out, but while they’re resting

During the Initiation stage (ages 6-10), kids should participate in low-intensity programs

having fun and trying to improve their motor skills.

Emphasize multilateral development, maximizing the range of motion in multiple parts of the body.

How to Do the Leg Curl - Exercise Description

Start with a light weight and lie on the bench face down.

Adjust the pads so that they are in a comfortable position around the ankles so that there is some heel involvement in the effort

Weight Training for Teens

Teens who work out with weights, as well as exercise aerobically, reduce by half their risk for sports injuries.

Weight training also helps improve sports performance

Sleep deprivation has become one for the most pervasive health problems facing the United States

do not get the sleep they need because their schedules do not allow adequate time

Others are unable to get a good night’s rest due to sleep disorders, chronic pain, medications, hot flashes, stress or health conditions such as heart disease, depression, arthritis or heart disease.

Some sources of stress for teens might include: school demands and frustrations negative thoughts and feelings about themselves changes in their bodies problems with friends and/or peers at school unsafe living environment/neighborhood separation or divorce of parents chronic illness or severe problems in the family death of a loved one moving or changing schools taking on too many activities or having too high expectations family financial problems

can lead to anxiety, withdrawal, aggression, physical illness, or poor coping skills such as drug and/or alcohol use.

Teens can decrease stress with the following behaviors and techniques:

The events that provoke stress are called stressors, and they cover a whole range of situations

The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline

These hormones speed up heart rate, breathing rate, blood pressure, and metabolism

Good sleep hygiene is important for everyone, from the youngest infant to senior citizens.

Teenagers have unique sleep requirements and sleep hygiene.

Below is a suggested checklist for teens:

1. Walking

do anywhere,

2. Interval training

Commercial Crunch

McMaster University in Canada found that short bursts of exercises were just as effective as long sessions.

Dance, Dance

Step 1

provide adequate nutrition

establish healthy habits

Eating well is often hard for teens.

kids have after-school activities, or they may have a job, but it’s important to sit down and eat together as often as possible,” she says. “We know that when we sit down like that, we end up eating more fruits and vegetables.”

Shanley says teenagers just have to know — and act on — basic nutritional facts when they are ordering. As with everything else, fast food, if eaten at all, should be eaten in moderation, and the choices must be balanced.

Healthy Eating Benefits

help to maintain overall health.

When teens are not active, it is even more important that they eat healthy foods.

With all these choices and information, it is not inevitable that people will end up confused. You probably share the same confusion. Who can blame you?

here are some tips that you should definitely take note of.

Shop Only When You’re Not Hungry

Your body needs energy and nutrients from food to grow and to work properly. If you don’t eat a healthy, balanced diet, you could be putting your health and growth at risk.

eating well doesn't have to mean giving up all your favourite foods.

means eating a wide range of foods so that you get all the nutrients you need, and eating the right number of calories for how active you are.