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Just thinking about working out?

Why should you want to work out?

A sample work out for GIRLS!

And we can't forget the BOYS!

EXERCISE: WHY IT'S WORTH IT!

Most of us living in the United States feel self-conscious about our bodies.
The average American home has at least two televisions. TV exposes us to messages about what is an ideal body type. We see programs with actors and models with perfect bodies.
The news programs we watch tell us obesity is on the rise. (link)
We see commercials for diet pills and exercise machines.
It’s easy to feel overwhelmed.

There are many reasons to exercise than besides getting the “perfect body.”
Right now, sixty percent of the mortality rate in the world is caused by lifestyle factors. We may not be able to change where we live or the air we breathe, the safety of our neighborhoods, or environmental pollution…but we do have the power to change our habits.
The worst habits we make for ourselves that can lead to early death and chronic illnesses are: poor diet, lack of exercise, and smoking. Most of these habits are formed during the teenage years between the ages of 12 and 19.
Teenagers that exercise regularly have more health promoting habits and are also less likely to participate in health-risk behaviors (info). The positive habits we form as teenagers influence how we feel about ourselves now and as future adults.
This increases self-esteem, improves mood, self-concept, lowers both depression and anxiety, and helps us feel good about our bodies. Part of feeling good about our bodies is about feeling comfortable with our weight. People who are obese tend to feel isolated, or prefer to “stick to themselves.”
They are concerned about how others see them and are sometimes more comfortable spending time alone. This may lead to feelings of loneliness. Even without weight problems, dealing with puberty can make teenagers feel more awkward in their own skin.

Body weight affects how we feel physically and mentally. There are also social and financial consequences to being obese. Being overweight is expensive.
One statistic claims that the direct and indirect costs of obesity in the U. S. were about $139 billion dollars in 2003. Obesity is considered to be above the overweight classification.
In the U.S., there is a growing trend of obesity among children and teenagers. Teenagers are prone to becoming overweight, especially girls, because their activity levels go down. In the last twenty years, the percentage of obese teenagers has more than tripled. Heart disease and type II diabetes are specifically associated with obesity rates in teenagers.

Going through puberty is difficult and troubling.
This is a time when you start to notice members of the opposite sex, compare your bodies to your friends’ bodies, think about your own physical features, and become more concerned about how others view you. Adolescence is a time of self-discovery and identity. Teenagers need all the support they can get to achieve this. By keeping a physically healthy body, it helps maintain a positive body image. There is a relationship for healthy people between mind, body, and spirit. Physical activity has been shown to improve the body and mind.

Besides helping you LOOK GREAT, exercise is associated with many health-enhancing benefits.
It has been proven to lower the risk for many chronic illnesses. Chronic illnesses are diseases that last a long time, usually over three months and may not have a cure. Some examples of chronic illness that regular physical activity may protect you from are: type II diabetes, breast and colon cancer, heart disease, obesity, bone loss, and depression.

Exercising also lowers the risk for prostate, endometrial, and lung cancers. It improves blood circulation, lowers blood pressure, prevents the formation of fats in blood vessels, lowers cholesterol, regulates blood sugar, and improves your immune system. Studies have shown that teenagers that exercise regularly are less likely to use marijuana, have better stress management skills and better quantity and quality of sleep than teenagers that exercise very little or not at all.

Despite all the benefits that physical activities provide…why then, don’t more people exercise?
For teenagers that live in an urban setting, there are a few reasons. Living in cities has decreased the need for exercise for most people across all ages. There has been less time dedicated to physical education in the school systems and also less time for play. Many factors in our environment today do not help with losing weight.
For example, neighborhoods are not built for recreation. Cars are the major mode of transport and their convenience has led to fewer fitness-promoting alternatives to transportation. Other examples include fun, but less active activities, like: watching television, using the Internet, and playing video games. Many teenagers feel they just don’t have the time for exercise.
School schedules are very demanding and some students even have jobs or other afterschool activities.
Teenagers may feel embarrassed at this stage of life, by having to perform in front of others. It is also not uncommon for a person to feel less motivated to exercise because of the discomfort they feel from the soreness after exercising for the first time.

There are other things that might affect a teenager’s participation in exercise and sports. Many families may not have enough money for the children to participate, and sometimes, the competitiveness of children’s sports may be too strong so children are hesitant to sign up for them.
Even if these teenagers enjoy sports as fun activities, many teenagers say that they feel inadequate when it comes to the competitive nature of the games.

So what can we recommend to teenagers who want to improve their physical activity levels?
Young people should exercise about sixty minutes a day at about a moderate intensity level. Don’t be discouraged if you feel sore when you first start.
Exercising can be fun and gets easier with time. You don’t have to compare yourself to your peers when you exercise, use your own progress as a guide.
Hopefully you can use this blog as encouragement to exercise more and as a resource to your questions about fitness.

BOYS, IT'S YOUR TURN!

All those books from school can get pretty heavy and annoying.
Believe it or not, you can use those books to exercise. Don’t believe me?

You’ll need a few things: a backpack, some books, and a pair of sneakers.

Before starting any exercise, it is extremely important to stretch for at least 5-10 minutes both before AND after your workout. There are many benefits to stretching!
You want to exercise for at least 20-30 minutes per session to give your heart a good work out as well.

Exercise #1: Jumping Jacks

Start off by doing 15 “half” jumping jacks followed by 15 regular jumping jacks. This is one set. Try to complete at least 3 to 4 sets during each workout session. In between each set, give your arms a break by keeping them relaxed at your side, and lightly jog in place for 45 to 60 seconds.

Exercise #2: Awesome Arms!
Grab your backpack and fill it with some books until the weight is comfortable for you. Grab the top strap of the backpack and curl it up 8 to 10 times on each arm while keeping your elbows stuck to your side of your body. This is one set.
You should only be moving the lower part of your arm. If you have two backpacks, you can work out both arms at the same by either alternating each side or curling both backpacks at the same time.
Try to complete 3 to 4 sets during each workout session.

In between each curling set, you can drop the backpacks, get down to a pushup position and do 10 to 15 pushups. Instead of trying to do them quickly, slowly push yourself up and slowly lower yourself down.
This will give your arms a tougher work out and improve your form. When you are doing pushups, make sure your back is straight and your butt is not sticking up in the air.

Exercise #3: Defined Chest and Legs!
It's one of the things that ladies like to see the most, so lets see about making it stand out!
This is a combo leg press and push up! May as well get the most out of it, right?
Start with your trusty back pack on, arms folded in front, then squat at knees, keeping back straight.
Then put your hands down in front of you, push your legs back and you are now in a push up position!
Relax your arms to where your chest almost touches the floor, then push back up!
You can then either keep doing push ups, or go back to the original standing position to do more of an
over-all body work out. IT'S UP TO YOU!
Don’t some of you hate walking home and having to walk up those stairs to your room? Don’t hate it…work it!
Start off by walking up the stairs one step at a time. When you reach the top, slowly walk back down one step at a time.
On the second time around, try running up one step at a time and walking back down.
On the third time up, walk slowly up stairs hitting every other step and walk back down one step at a time.
If you want to do more legs, you can focus on the "squat" portion.
“Squat” down as if you were sitting on a toilet and stop when your legs make a 90 degree angle and stand back up. 10 to 15 times will complete one set. Try to complete 3 to 4 sets each workout.
Again, if you want more of a challenge, throw on a backpack full of books and squat away!

Always remember to stretch 5 to 10 minutes after each workout session. Try to exercise and complete a whole session one time each day Monday through Friday.

Just Checkin' it out?!

Not sure you want to commit to a big work out?

Here are a few little things you can do stay in shape while you think about joining the Workin’ It crew!!

Work your abs while you surf the web: When you are on the computer you can hold your abs in tight for ten breaths at a time and let go for ten breaths at a time.

Take your calls on the go!! When you’re chatting with your friends stand up and walk around the room.
Standing burns more calories than sitting on the couch and walking around burns even more.

Like to shop?
When you meet your friends at the mall, wear your cute sneakers and walk around a few extra time before you hit the stores. Maybe your friends will even walk with you!!

T.V. time?
Instead of plopping down on the couch, lay on the floor and do leg lifts during the commercials.

GIRLS, ready to WORK IT OUT?

Ready to Work it?
You don’t have to pay to go to a gym or buy lots of gear; you can have a great workout at home. Here is a plan to help you get started.

You will need to gather a few things: Two empty gallon milk jugs, a jumping rope, your favorite pair of sneakers, a big bottle or glass of water (to drink).

Stretch: it is very important to stretch for at least 5 minutes before and after you workout.

Pick 5 of your favorite songs or see right panel for some of my favorite songs. 5 songs will last about 20minutes which is a great length of time to get your heart going and help you sweat. You can also design your own web radio station!

Song #1 Jumping Jacks and Jumping Rope (if you don’t have a jump rope, just pretend):
Do jumping jacks for 60 seconds then walk quickly in place for 60 seconds. Jump rope for 60 seconds and then walk quickly for 60 seconds. Alternate until the song ends.

Song #2 Tone Those Arms:
Do curls with the milk jugs (filled all the way up the weigh about 8 lbs, half way is 4lbs). Do 20 curls on each side, alternating 5 at a time. Then do 10 push-ups (girl style is fine!!). Grab those milk jugs and do some lunges down the hallway or back and forth in your room if you like, do 10 on each side. Then stand still and still holding the jugs do side bends until the song ends.

Songs # 3 and #4 Get the Heart Pumping Again.
If you have a walkman or an ipod hit the stairs in your building. Run up the stairs and then walk back down for the next 2 songs. If you don’t have stairs or you need to stay inside your apartment repeat the Jumping Rope/Jumping Jacks routine but this time jog in place instead of walking in place. This part should make you sweat and you should be breathing hard, but remember to stop or slow down if it is too hard. Working out should be fun and you shouldn’t do anything that will hurt you now or later.

Song #5 Tone and tighten!!
Grab your milk jugs again and do 20 more curls on each arm just like before. Drop to the floor for some stomach and rear arm work out! Do 20 slow ab curls, then 10 fast chin lifts, repeat one more time (20 then 10). Do some push ups now. Start with doing a set of 20, and eventually work up to 100 all together!! Try them with your knees kept on the floor, and eventually work towards balancing on your tip-toes. Always challenge yourself! If the song is still going turn to your side and do leg lift, switching sides until the song is over.

Don’t forget to stretch for at least five minutes when you are done.

Do this workout Monday through Friday after school and you will feel great.

Use this journal (here) to keep track of your workouts!