Don't Know How To Start Exersicng?
❈ Types Of Exercise ❈
In this part of your life physical fitness plays a crucial part, and it is encouraged that everyone takes part in it. There are a variety of different ways that you can exercise . Teenagers need at least 60 minutes a day of moderate-vigorous exercise
Low - This type of exercise is a lower type of exercise that will put a little amount of strain on your muscles and joints, however it still improves your cardiovascular endurance, muscular strength and reduces gain of calories. Some examples of low intensity exercise are light jogging, yoga and cycling
Moderate - This type of exercise is that uses a lot of your body and effort. To be classed as moderate exercise it needs to get your heart rate up to 50-60% higher that what it is at rest. Moderate intensity exercise lowers both stress levels and cholesterol . Examples of moderate exercise is dancing, swimming and running
Vigorous - This type of exercise is meant to make you fatigued and out of breath, similar to moderate exercise to be counted as vigorous exercise it needs to get your heart rate up to 75-80% higher than what it is at rest. Examples of vigorous exercise is tennis, sprinting and competitive sports
❈ Starting For Beginners ❈
As a beginner it may be difficult to start exercising. It is better to start of with little amount of exercise and work your way up.
Start by making little changes such as walking to school, or walking whenever is appropriate rather than getting a lift from your family, set some fitness goals and to start eating a healthier diet
To stay motivated with keeping fit record your fitness data either on fitness apps or just in a journal. Another way to keep more motivated is to do it with friends or family so you aren't alone. Some good fitness apps are Strava, Freeletics and Nike Training Club
❈ Sports Clubs ❈
Staring a sport club may be difficult since you may not know anyone but it is a good decision to make. Schools also offer after school clubs and fixtures against other schools in sports such as football, rugby, hockey and so many more.
Links to local sports clubs :
1. https://www.welshathletics.org/en/club/view/cwmbran-harriers - Athletics
2. https://walesnetball.com/april-organisation-of-the-month/ - Netball
3. https://www.cwmbranceltic.com/ - Football
FAQ
1. Do I need to exercise for 60 minutes a day?
60 minutes is the recommended amount for teenagers however it isn't compulsory . If your doing 30 minutes a day then that is okay however if it is possible try and go for 60 minutes.
2. What is a warm up and what is the point of it?
A warm up is what is done before the real performance the sport and it consists of stretches and little activities that get your heart pumping. The point of a warm up is that it prevents pulled muscles and gets the individuals warmed up
3. What is the best time of day to exercise
Most people get up early in the morning to exercise to go to the gym or an early morning run however the best time to exercise is between 4pm-6pm because this is when your muscle strength is typically at it highest during the day