Whatever age that you are at, a fitness program is the best thing that you can do to your body so that it stays healthy. But what exactly is a fitness program and how is it different from the sporadic days of exercise that we indulge in? Fitness training programs are an integrated set of goal-oriented programs that are designed keeping in mind the specific needs of a person like those related to her/his health, skills, profession, etc. Best fitness programs are the ones that include:

  • Cardio and stamina building exercises to help strengthen your cardiovascular system, breathing, and blood circulation.
  • Strength training for improving bone and muscular strength.
  • Core exercises to strengthen your lower back, pelvis region, and abdomen.
  • Balance training that helps improve your balance and coordination.
  • Stretching exercises aimed at improving flexibility and posture.

Why do we need a structured fitness program?

Doing workouts that are tailor-made for you make all the difference to your health and fitness. Here are some reasons why a structure in our fitness programs is critical:

  • You know exactly which exercises to do along with the numbers of sets and reps. This helps in increasing their efficacy and results.
  • You avoid the risk of injury that comes with overtraining.
  • Since your goals are achieved better it has a direct impact on your health, productivity, and mental state.

What are the signs that you need to start with a fitness program?

Your bodies give us ample signs to start exercising. These include:

  • You fall sick more often.
  • You are often exhausted and fatigued.
  • You’ve gained or lost weight without trying.
  • You experience shortness of breath.
  • You feel the blues more often i.e. you are unable to manage stress and anxiety.

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Which are some of the best exercises to include in my fitness program?

With a plethora of options available for fitness training programs and information available, choosing the best one for yourself may get a little tricky and overwhelming. We have rounded some of the best exercises to include in your fitness program that are not only easy but extremely effective too:

Lunges:

This is an amazing whole body workout that enhances your flexibility and strength in your legs and glutes. It is a simple beginners workout that is easy to practice and is also a fun group exercise that can be included in teenage fitness programs.

  • Start by standing with your feet shoulder-width apart and arms at your side.
  • Step forward with your right leg as you bend your knee till your thigh is parallel to the floor.
  • Hold the position for a few seconds.
  • Repeat on the other side.
  • Do 10-12 sets of 3-4 reps each.

Squats:

This is a great workout for teenagers to increase the strength in their core and lower body as it exercises their calves, quadriceps, hamstrings, abdomen, etc. What’s more, it is a super fun exercise to include in the kids fitness programs too.Â

  • Start by standing straight with your feet shoulder-width apart.
  • Keeping your chest and chin up, push your hips back and bend your knees in a sitting position till your thighs are parallel to the ground.
  • Keep your arms in front of you and pause for a few seconds. Return to the starting position.
  • Do 3-4 sets of 20 reps.

Burpees:

One of the most fun and effective exercises to include in teenage fitness programs, burpees are a compound exercise that works on your legs, hips, abdomen, chest, shoulders, abdomen, etc.

  • Start by standing with your arms at your sides.
  • Reach your arms over your head and jump.
  • Come down and get into a pushup position and do 1 pushup.
  • Come back up
  • Do 2-3 sets of 7-8 reps each.

Mountain climber with a Swiss ball:

This is one of the most effective tummy tightening exercises to include in fitness programs for women. This is a great workout for upper body that doesn’t need any equipment, making it a great inclusion in your at home fitness program.

  • Get into a pushup position with your hands placed on a Swiss ball.
  • Lift one foot off the floor and raise your knee to bring it close to your chest. This is one rep.
  • Repeat on the other side.
  • Do 5 sets of 10-15 reps each.

What are the things that need to be kept in mind before starting a fitness program?

Here are some things that you need to keep in mind before you start your fitness program:

  • Never start a fitness program without consulting an experienced fitness trainer to avoid serious injuries.
  • Identify your goals so that your exercises are relevant to your goals.Â
  • Never over-commit to any fitness program at the outset. Start slow and pace it up gradually to reap its benefits.
  • Ensure that the spot that you choose for your at home fitness program is clean, spacious, and free of any sharp-edged furniture to avoid injuries.
  • A kids’ fitness program should never involve intense training and should focus on free weights.
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