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Get Your Teenagers Active With These 4 Warm-Up Techniques

Get Your Teenagers Active With These 4 Warm-Up Techniques

Teenagers should engage in physical activity and sports for a variety of reasons. First of all, research has suggested that the teenage years may be the most important in regards to physical and mental development. There are direct ties between physical activity and improved academic performance. Indeed, studies have even shown that physical fitness could correlate with IQ. Taking proper steps to stay fit during adolescence can benefit the way your teen develops on both a psychological and physical level, equipping them with healthy habits that could continue throughout their entire lives.

Engaging in successful athletic challenges can be difficult without a proper warm-up in place to defend against aches, pains, and pulled muscles. Physical activity of any kind puts the body through a great deal of stress, as movements stimulate the muscles and put pressure on the joints. A good warm-up will help to fight against the negative impact of these stressors by gradually increasing the heart rate, increasing circulation between muscles, ligaments, and tendons, and even preventing potential injuries.

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Just as you may struggle to get the best performance out of a car with a cold engine, forcing cold bodies into quick action can lead to muscle damage. Encourage your teens to follow these tips when you’re preparing for a workout in order to prevent injury.

1. Start slowly and build progressively

As keen as your teen may be to join their classmates in sports or physical activities, they should never rush to warm their muscles before an intensive session. A proper workout is something that takes place over time, so the session should start gradually, allowing the body to ease into gentle movements before attempting to push it towards more challenging feats. There is a significant risk of tendon and muscle damage that may occur as a result of overly intense exercise, and this feeling of discomfort can heighten when the heart must work in overdrive within a very short space of time. An exercise regime should never begin with a full sprint; instead, begin with a walk, then a gentle jog, increasing speed in increments.

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2. Focus on enhancing circulation

For the body to work at its peak, every system must be functioning smoothly. The harder the body works, the more oxygen muscles will need to thrive. This means that breathing is harder, and the air inhaled will need to move quickly to the areas of the body that need it most. By starting any activity with a warm-up,  blood circulation can increase throughout tendons, muscles, and ligaments, raising the core temperature of the body and reducing the amount of work required for muscles to contract. As the heart rate increases, and blood pumps faster throughout the circulatory system, limbs become more flexible, and blood vessels dilate, aiding in the transportation of nutrients and oxygen to working muscles.

3. Use dynamic stretching

Dynamic stretching is a proven and effective method of warming the body for your next workout. Dynamic stretching focuses on keeping your entire body moving throughout the warm-up, preparing your muscles for action by enhancing their core temperature and getting them used to movement. Teens should adjust the type of dynamic stretching they do according to the type of exercise or sport. For instance, teenagers about to take part in a basketball game may want to focus more on lateral movement and upper-body dynamic stretches, whereas those playing soccer may need lower-body warm-ups.

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Don’t confuse static stretching with dynamic: traditional static stretches do not give the same benefits as dynamic stretches as they can leave the muscles cold and can actually increase the chance of injury.

4. Remember the importance of balance

Finally, it’s worth remembering that warming up isn’t all about stretching out muscles and getting your heart beating–posture and balance are also critical factors in athleticism. The ability to maintain stability with a small amount of energy expenditure can impact skill development and injury rates. There are two primary forms of balance. The first is static, which is the unmoving option commonly seen in yoga. The second form of balance is dynamic, which focuses on keeping your center of mass sturdy during motion. Dynamic balance often requires a greater deal of energy and concentration, and warming up can assist teens by mentally preparing them for the approaching challenge. The more blood flow increases, the more awareness and concentration will heighten, leading to a more committed and focused athlete.

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Warming up is not only crucial for avoiding the negative repercussions of over-exerted muscles; it also leads to various positive effects during athletic performance. As you warm up, your heart rate, blood flow and lung activity increase, ensuring that muscles receive plenty of nutrients and oxygen. In other words, the right warm-up could help transform any beginner into an athletic expert.

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Published on April 9, 2021

50 Single Mom Quotes On Staying Strong And Loving

50 Single Mom Quotes On Staying Strong And Loving

Being a mom is not easy. Being a single mom is even more challenging. Having children means you are on the job 24/7. Even while you are sleeping, you are still ready to wake at the slightest peep because that is what moms do.

Moms, especially single moms, need more people cheering them on. Your love and care matter to your kids. You are their superhero. I think single moms are superheroes, too.

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The quotes below are words of encouragement for all of the single moms out there. Keep up the great work! Your hard work will pay off. Someday, they will be grown up and living on their own. Your job will never truly be done as a mom, but you can pat yourself on the back today and every day for doing mom duty day in and day out.

Here are 50 single mom quotes to encourage all the single moms out there.

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  1. “Being raised by a single mother, I learned to appreciate and value independent women.”—Kenny Conley
  2. “As a single mum you’ll discover inner strengths and capabilities you never knew you had.”—Emma-Louise Smith
  3. “One thing I know for sure – this motherhood thing is not for sissies.”—Jennifer Nettles
  4. “Mothers and their children are in a category all their own. There’s no bond so strong in the entire world. No love so instantaneous and forgiving.”—Gail Tsukiyama
  5. “And one day she discovered that she was fierce and strong, and full of fire and that not even she could hold herself back because her passion burned brighter than her fears.”—Mark Anthony
  6. “She never quite leaves her children at home, even when she doesn’t take them along.”—Margaret Culkin Banning
  7. “The most common way people give up their power is by thinking they don’t have any.”—Alice Walker
  8. “Everyone has inside of her a piece of good news. The good news is that you don’t know how great you can be, how much you can love, what you can accomplish, and what your potential is.”—Anne Frank
  9. “Doubt is a killer. You just have to know who you are and what you stand for.”—Jennifer Lopez
  10. “You are more powerful than you know; you are beautiful just as you are.”—Melissa Etheridge
  11. “Motherhood is the greatest thing and the hardest thing.”—Ricki Lake
  12. “You don’t take a class; you’re thrown into motherhood and learn from experience.”—Jennie Finch
  13. “If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.”—Oprah Winfrey
  14. “I am no bird; and no net ensnares me: I am a free human being with an independent will.”—Charlotte Brontë
  15. “Above all, be the heroine of your life, not the victim.”—Nora Ephron
  16. “When a woman becomes her own best friend life is easier.”—Diane Von Furstenberg
  17. “If you want something said, ask a man; if you want something done, ask a woman.”—Margaret Thatcher
  18. “Women have discovered that they cannot rely on men’s chivalry to give them justice.”—Helen Keller
  19. “Successful mothers are not the ones that have never struggled. They are the ones that never give up, despite the struggles.”—Sharon Jaynes
  20. “Success, they taught me, is built on the foundation of courage, hard work, and individual responsibility. Despite what some would have us believe, success is not built on resentment and fears.”—Susana Martinez
  21. “You may not control all the events that happen to you, but you can decide not to be reduced by them.”—Maya Angelou
  22. “The question isn’t who’s going to let me; it’s who is going to stop me.”—Ayn Rand
  23. “God could not be everywhere, and therefore he made mothers.”—Rudyard Kipling
  24. “The women whom I love and admire for their strength and grace did not get that way because stuff worked out. They got that way because stuff went wrong, and they handled it. They handled it in a thousand different ways on a thousand different days, but they handled it. Those women are my superheroes.”—Elizabeth Gilbert
  25. “There will be so many times you feel like you failed. But in the eyes, ears, and mind of your child, you are a SUPER MOM.”—Stephanie Precourt
  26. “Motherhood is the ultimate call to sacrifice.”—Wangechi Mutu
  27. “We may encounter many defeats but we must not be defeated.”—Maya Angelou
  28. “A mother’s arms are more comforting than anyone else’s.”—Princess Diana
  29. “There’s no way to be a perfect mother and a million ways to be a good one.”—Jill Churchill
  30. “There’s no doubt that motherhood is the best thing in my life. It’s all that really matters.”—Courtney Cox
  31. “I realized when you look at your mother, you are looking at the purest love you will ever know.”—Mitch Albom
  32. “I have found being a mother has made me emotionally raw in many situations. Your heart is beating outside your body when you have a baby.”—Kate Beckinsale
  33. “Single moms, you are a doctor, a teacher, a nurse, a maid, a cook, a referee, a heroine, a provider, a defender, a protector, a true Superwoman. Wear your cape proudly.”—Mandy Hale
  34. “I’m not really single. I mean, I am, but I have a son. Being a single mother is different from being a single woman.”—Kate Hudson
  35. “Being a single parent is twice the work, twice the stress, and twice the tears but also twice the hugs, twice the love, and twice the pride.”—Unknown
  36. “For me, motherhood is learning about the strengths I didn’t know I had, and dealing with the fears I didn’t know existed.”—Halle Berry
  37. “A single mom tries when things are hard. She never gives up. She believes in her family, even when things are tough. She knows that above all things… a mother’s love is more than enough.”—Denice Williams
  38. “You do the best you can. Some days you feel really good about yourself and some days you don’t.”—Katie Holmes
  39. “I would say to any single parent currently feeling the weight of stereotype or stigmatization that I am prouder of my years as a single mother than of any other part of my life.”JK Rowling
  40. “Just because I am a single mother doesn’t mean I cannot be a success.”—Yvonne Kaloki
  41. “I didn’t plan on being a single mom, but you have to deal with the cards you are dealt the best way you can.”—Tichina Arnold
  42. “Nothing you do for children is ever wasted.”—Garrison Keillor
  43. “A single mom tries when things are hard. She never gives up. She believes in her family, even when things are tough. She knows that above all things, a mother’s love is more than enough.”—Deniece Williams
  44. “Motherhood has a very humanizing effect. Everything gets reduced to essentials.”—Meryl Streep
  45. “Having kids—the responsibility of rearing good, kind, ethical, responsible human beings—is the biggest job anyone can embark on.”—Maria Shriver
  46. “Mother is a verb. It’s something you do. Not just who you are.”—Cheryl Lacey Donovan
  47. “A mother’s love for her child is like nothing else in the world. It knows no law, no pity, it dates all things and crushes down remorselessly all that stands in its path.”—Agatha Christie
  48. “A mother’s arms are more comforting than anyone else’s.”—Princess Diana
  49. “The hand that rocks the cradle is the hand that rules the world.”—W.R. Wallace
  50. “Being a mother is the greatest blessing and the hardest challenge in all of life.”—Dr. Magdalena Battles

Final Thoughts

Single moms are remarkable women. They are to be respected and honored for all that they do. If you know a single mom, then share this article with them. Tell them “you are doing a great job as a single mom.” They need our encouragement and support.

They may be parenting alone, but it is good to let them know that there are people in their life who care for them. We can all be there for the single moms out there. Even if it is just to say, “keep up the great work, you are an amazing woman!”

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If you are a single mom, keep up the good work! You are amazing, and your kids are lucky to have you!

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Featured photo credit: Alexander Dummer via unsplash.com

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