A new study out of Canada touts the benefits of resistance training to combat teenage obesity.
“Aerobic exercises such as cycling or jogging can be challenging for overweight people, resistance training is potentially attractive because excess body weight poses far less of a disadvantage, and gains in strength come much more quickly than gains in aerobic fitness,” according to CanadaJournal.net.
The American College of Sports Medicine (ACSM) agrees, stating that “regular resistance training induced a seven-percent increase in resting energy expenditure compared to aerobic-only exercise and dieting.” This was reported on LiveStrong.com.
One of my favorite ways to implement resistance training is doing it in a circuit format. You get your heart rate up and it is more efficient. Below is a fun, circuit routine I designed for you and your teen to do together at home.
Each day should start with a warm-up for specified amount of time, followed by stretching. It is very important that you cool down with a stretch after your workout too.
For all of your cardiovascular activity, you can start out by walking if you’re a beginner. You can also warm up by utilizing any type of cardiovascular equipment such as a treadmill, bike, elliptical trainer or stepper. You will need a long resistance band with handles, a set of dumbbells and a resistance ball for these exercises.
• CARDIO WARM-UP 10 MINUTES
• STRETCH ENTIRE BODY
• 1 SET OF 12 REPS FOR EACH EXERCISE
• REST FOR 2 MINUTES
• REPEAT CIRCUIT OF RESISTANCE EXERCISES 1 OR 2 MORE TIMES
Band Lat Pulldown
Hold band overhead with arms straight up. You can adjust hands closer to increase tension.
Contract the back and pull the band out while bringing the elbows towards the rib cage.
Decrease tension slowly, while raising arms back up and repeat.
Band Bicep Curls
Stand on the band and hold handles with palms facing out.
Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl.