Page 20 - ParentsWorld June 2020

 Sports such as swimming, rowing, basketball, run-
ning, tennis, and biking are excellent body and stamina-
building stress busters.
 Body weight exercises such as squats, push ups, pull
ups, sit ups and tug of war are also safe ways to strength-
en muscles, improve metabolism and increase stamina.
 however warm up exercises of 20 minutes followed
by dynamic stretches should be done before starting a
weight training programme followed by another round of
stretching at the end.
 Strength/weight training should be limited to three
to five times a week on non-consecutive days. A certified
trainer will gradually increase the regimen and weights. if
teens stress skeletal frames by lifting excess weights they
can suffer serious injury.
 For teens who play sports, strength training is often
included through conditioning drills and other activities.
however, prescribed safety gear should always be used.
For parents it’s important to emphasise the enjoyment
of physical exercise rather than encourage it as a weight
reduction goal. this will prevent children from becoming
too conscious about their weight which can create body
image anxiety and result in over-exercise. Professionally nutritionaL SuPPLeMentS
recommended exercise programmes and diets are the best it’s not unusual for gym trainers and fitness instructors to
prescription for teens to remain fit and healthy. recommend nutritional supplements for teenagers. Please
note that fitness trainers are not qualified to prescribe nu-
hoW Much iS too Much? tritional supplements which should be taken only on the
 the usual recommendation for adolescents is 60 advice of sports nutritionists and verified by a qualified
minutes exercise every day, five days a week. their bod- medical practitioner.
ies are still developing and they need sufficient calories A balanced diet of natural foods replenishes the body
to support the rigours of exercise. they also need good with vital nutrients and provides the necessary energy
doses of protein post-workouts to rebuild muscle tissue. boost which teens on a fitness workout regimen require.
 if you observe mood swings, irritability or unex- Only children competing in professional sports sometimes
plained appetite change, you need to reassess your child’s require a professionally administered nutritional supple-
workout regimen. ment intake plan.
 in case of teens pursuing competitive sports, exercise
regimens tend to be longer, and need to be supported eXerciSe-friendLy foodS
with guidance from a qualified coach and sports nutri- to follow a 60-minute per day workout schedule, five
tionist. days per week, adolescents need to eat healthy balanced
meals.
over-eXerciSing dangerS  Avoid aerated drinks, packaged juices and sports drinks.
not a few teens over-exercise, hoping to build six packs they are loaded with excess sugar and/or sugar substi-
and/or lose weight. in such cases it’s important to explain tutes
that over-exercising leads the body to produce cortisol  include fresh fruit juice, butter milk, unsweetened milk
(a stress-inducing hormone) instead of the happy hor- shakes, and tender coconut water in your daily diet
mone — endorphins. cortisol prompts mood swings and  Snack on vegetables, fruits, nuts and seeds
anxiety and impairs concentration. On the other hand  don’t skip breakfast
endorphins released through exercise relieve stress, im-  Avoid junk foods
prove sleep and prevent weight gain.  After every exercise session, eat protein-rich foods such
educate your teen about the difference between weight as eggs, chicken, nuts, seeds, fish, channa, ragi balls, rajma,
training and weight-lifting/ bodybuilding/power-lifting. green gram sprouts, meat cutlets, paneer sandwiches, soya
Weight training is focused on improving musculoskeletal balls or soya-roti rolls.
strength, metabolism, stamina and preventing hormonal
imbalance. Whereas, the latter are long-term goal-based (Sneha arora is a bangalore-based fitness instructor
certified in exercise therapy, zumba, aqua zumba, and
programmes for professional body builders and athletes. functional training)

parentsworld • june 2020 21