2. The Teen Class
• Teens are always busy with studying and having
fun with friends, but these activities don’t usually
help a teen become any fitter… especially sitting
in a movies eating popcorn. Sitting at a computer
all day doesn’t really make you any more flexible
and carrying eBooks don’t really make you any
stronger. But most teens have good calf muscles
because of a lot of walking/running. So in this
presentation I will show you how you can spend
only a few minutes of your day to get fit and still
live your life.
3. A sample of weekly workout routines for flexibility
You can try to do these stretches daily. It doesn’t take much time. It is
also best if you do a 5 minute warm up like jogging or jumping jacks to
warm up your muscles.
• Triceps stretch: hold for 10
seconds.
• Neck stretch: hold for 8-10
seconds.
• Shoulder stretch: hold for 8-10
seconds.
• Calf stretch: hold for 10-15
seconds.
• Lower back stretch: hold for 8-10
seconds.
• Hamstring stretch: hold for 8-10
seconds.
• Inner thigh stretch: hold for 10-15
seconds.
• Chest stretch: hold for 10 seconds.
4. Sample weekly workout routine for muscular training
• Crunch: 15-20 reps
• Bicep curl: start with 5-10
and increase reps as you
build endurance.
• Lateral raise: start with 5-10
and increase reps as you
build endurance.
• Push up: start with 5-10
and increase reps as
you build endurance.
• Squats: start with about
15 and increase reps as
you build endurance.
• Lunge: do about 20 reps
6. Safety guidelines for stretching and muscular workouts.
Always:
• Always warm up before lifting weights or stretching by doing five to 10 minutes of light
cardiovascular activity such as fast walking, bike riding, etc.
• Always use proper lifting technique, including keeping your back straight and using
spotters when appropriate.
• Always breathe correctly by exhaling on the lift and inhaling on the recovery. Breathe
deeply while stretching to maximize the oxygen supply to your muscles and help them
recover.
• Always train to have muscular balance in your body, both top to bottom and front to
back to maximize results and avoid injury. For example, if you train your front leg
muscles, you also need to train your rear leg muscles. These muscle groups utilize
many of the same joints and need to be trained equally.
• Always control the weight when lifting. You should lift weight up against gravity for two
seconds and down by resisting gravity for four seconds.
Never:
• Never continue lifting or stretching when you feel pain. Stop the painful exercise for a
few days or try using less weight. If it hurts, stop.
• Never exercise any muscle group more often than every other day. Your body optimally
needs at least 48 hours of recovery time between muscular training workouts.
• Never lift more than you know you can lift safely.
• Never wear clothes that restrict your movement or interfere with equipment.
7. Sport/fitt principles to stretching and muscular training.
• Specificity: you can work out any certain muscle you want to by doing
the specific stretches/workout for it.
• Progression. The best way to see results is to start off by doing the little
that you can and push yourself by adding a little more reps each time.
• Overload: increase the intensity of your workout each time.
• Reversibility: you should stay dedicated to your workouts because
slacking off for a while can make it hard to get back into the routine.
• Tedium: you will get bored and unmotivated if you keep doing the same
workouts all the time. There is a huge variety of stretches and muscle
training you can do in order to not get bored.
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• Frequency: you should do your workouts 6 days a week with one day of
rest.
• Intensity: you should start off slowly and get a little more intense each
time.
• Time: for each stretch hold for about 10 seconds and for each muscular
training do about 10 reps.
• Type: there are many types of stretches and muscular training as I listed
some above.
8. Fitness on a budget?
you can get fit in less than $25 or even for free
• You can get dumbbells from $5-15.
They are useful for muscular
training like bicep curls.
• A yoga mat is useful for stretching
and can be about $10
• resistance bands can be from $5-
10. they are useful for stretching
and muscle at the same time.
• Instead of dumbbells,
you can use water
bottles or stacks of
books.
• Swimming in a pool or
lake is also very good
for the muscles.
• Running up and down
stairs in your school or
house is a great cardio
or warm up.
