Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

More by this author

electronics Why Young Adults Need Time Away From Electronics teenage son Get Your Teenagers Active With These 4 Warm-Up Techniques boarding school 5 Compelling Reasons To Consider Boarding School For Your Student

Trending in Parenting

1 20 Healthy and Tasty Family Meals Ideas to Try This Week 2 Bedtimes For Kids At Different Ages (Your Go-To Guide) 3 20 Energizing Brain Breaks For Kids 4 35 Easy And Healthy Dinner Ideas For Kids 5 50 Single Mom Quotes On Staying Strong And Loving

Read Next

Advertising
Advertising
Advertising

Published on July 22, 2021

20 Healthy and Tasty Family Meals Ideas to Try This Week

20 Healthy and Tasty Family Meals Ideas to Try This Week

It’s 5 p.m., and you’re exhausted. The kids are hungry, but no one knows what they want to eat for dinner. With very little energy, you force yourself into the kitchen and look through every cabinet, hoping for a spark of inspiration. Eventually, you toss a few ingredients together and hope for the best. It won’t win any prizes and falls short of what you consider “healthy,” but it fills everyone’s stomachs.

Feeding a family can be stressful, even tiresome. It’s hard to find the energy and creativity needed to cook healthy but simple family meals. It’s easy to fall into the “anything goes” mentality. When you’ve got a busy lifestyle, meals become more about survival and less about nutrition.

Here are 20 quick and healthy—but tasty—recipes followed by tips on making these family meals more nutritious. These recipes can help you have a healthy family meal on the table in an hour or less. Remember, swap ingredients out if someone in your family has dietary restrictions or if you avoid certain foods.

1. Mini Meatloaves With Green Beans and Potatoes

    These miniature meatloaves come together quickly and cook faster, too. You can have a family favorite on the table, paired with seasoned potatoes and fresh green beans, in just 40 minutes.

    Get the recipe here.

    2. One-Pan Chicken Parmesan Pasta

      This classic will taste like you spent hours cooking, but the preparation and clean-up couldn’t be quicker. One-pot cooking makes this dish practical, while fresh basil, parmesan, and garlic add a special touch.

      To try this recipe, go here.

      3. Sheet-Pan Chicken Fajitas

        Skip the restaurant and make fajitas at home. The ingredients go on one sheet pan, meaning you won’t spend all night cleaning. Zesty chicken, bell peppers, and warm tortillas can be on the table in 40 minutes. Add sour cream, salsa, guacamole, lettuce, diced tomato, and any other favorite toppings.

        Check out the recipe here.

        4. Philly Cheese Steak Stuffed Peppers

          Lose the carbs but keep the cheesesteak flavors with this quick family meal. Kids will love the pepper “bowls,” and you’ll love giving them a meal full of veggies and protein to keep them healthy.

          Advertising

          Try it tonight. Get the recipe here.

          5. Chipotle Chicken Quinoa Burrito Bowl

            This veggie-packed meal adds an extra boost by using the superfood quinoa instead of rice. Flavorful yet simple, this meal makes an excellent packable lunch or dinner for your whole family.

            Find the recipe here.

            6. Spinach and Chicken Skillet With Lemon and Parmesan

              The complex flavors of lemon and parmesan come together nicely in this gourmet-like dish, but you don’t have to exert the effort or spend as much as a gourmet meal.

              Get the recipe for this dish here.

              7. Oven-Fried Fish and Chips

                Fish and chips can also sometimes be healthy as evident in this oven-fried version. You won’t miss the calories with this favorite family meal.

                You can find the recipe here.

                8. Pineapple-Teriyaki Chicken

                  Tangy pineapple and sweet teriyaki will have everyone coming back for seconds. Frozen vegetables make this simple family dish even easier to make and enjoy.

                  Find the recipe here.

                  9. Mozzarella, Basil, and Zucchini Frittata

                  Advertising

                    This egg dish is usually served for breakfast, but a frittata can make a fantastic dinner, too. High in protein, packed with zucchini, and delicious, there’s no reason to wait until morning.

                    Try it tonight. Get the recipe here.

                    10. Chicken and Sweet Potato Grill Packets

                      Skip the pans and throw everything into foil with this fun family recipe. Kids will love loading ingredients into their pack, and you’ll love its versatility and simplicity.

                      The recipe for this meal can be found here.

                      11. Chicken and Spanish “Rice”

                        Cauliflower takes the place of rice in this low-carb family meal, but it’s so flavorful and filling, no one will miss it.

                        Find the recipe here.

                        12. Honey Chicken Stir Fry

                          This honey chicken stir fry is the healthier version of a restaurant favorite that can be served up quicker than you can order it.

                          Find the recipe here.

                          13. Chicken Skewers With Tzatziki

                            Greek chicken and tzatziki sauce will have you yearning for the Mediterranean, but you can make this recipe at home for your family to enjoy.

                            This easy recipe can be found here.

                            Advertising

                            14. Healthy Walking Tacos

                              Traditional walking tacos are a party favorite, but they’re not usually healthy. However, this recipe keeps it fun while making it more nutritious.

                              Find out how to make it here.

                              15. Slow-Cooker Chicken Noodle Soup

                                This classic comfort meal can be ready when you walk in the door. All you have to do is add noodles, and it’s ready to serve.

                                The recipe can be found here.

                                16. Cheesy Chicken and Rice Casserole

                                  This usually takes a little over an hour, but the preparation time is only 30 minutes. You’ll love how easy it is, and the cheesy rice is sure to please.

                                  Find the recipe here.

                                  17. Crockpot Rotisserie-Style Chicken

                                    Skip the checkout line and have a rotisserie-style chicken ready at home. A staple in many quick meals, you might find this family meal recipe among your most-used.

                                    Get the recipe for this flavorful chicken here.

                                    18. Santa Monica Street Tacos

                                      Named after a simple taco found on the streets of California, you’ll be surprised that something with only a few ingredients can be so flavorful. Your kids will surely enjoy them.

                                      Advertising

                                      Find the recipe here.

                                      19. Pizza Pasta Salad

                                        Enjoy the flavor of pizza without the hassle of making a crust. Use a fun pasta shape to make this even more appealing to your family, especially kids.

                                        Try it tonight. Get the recipe here.

                                        20. Slow-Cooker Lasagna Soup

                                          Everyone loves lasagna, but it can be time-consuming and messy to make. However, this soup version has the taste you want but with the ease of a crockpot.

                                          Get the recipe here.

                                          Bonus: 3 Simple Ways to Make Meals Healthier

                                          Eating healthy doesn’t have to take a lot of money, time, or thought. Any improvements are a big step in the right direction.

                                          Here are three easy ways you can make meals healthier for your family.

                                          1. Lose the Sugar

                                          Are you looking to improve your health? Cut processed sugars from your diet—the more, the better, and that includes artificial sweeteners.[1] Why? Studies show that sugar increases the risks for weight gain, heart disease, acne, type-2 diabetes, depression, cancer, fatty liver disease, cellular aging, and low energy levels.[2]

                                          2. Avoid Highly Processed Foods

                                          Many processed foods are fine to eat. Even fresh fruit and vegetables go through some processing to stay fresh longer. However, highly processed foods have added salt, sweeteners, saturated fats, preservatives, and artificial colors. These types of food have been linked to heart disease, diabetes, and high blood pressure.[3]

                                          3. Replace Simple Carbs for Complex Carbs

                                          Lowering daily carbs can do wonders for your health. Studies show that low-carb diets lead to lower insulin levels, lower bad cholesterol levels, visceral fat loss, weight loss, reduced appetite, and can be therapeutic for many brain disorders.[4]

                                          When eating carbs, choose complex carbs over simple carbs. Simple carbs, such as white flour, rice, and degermed cornmeal, lack nutrients and spike blood sugar levels. Complex carbs, such as sweet potato, brown rice, and oats, are usually more nutritious and aren’t digested as quickly, giving more sustained energy and less of an insulin spike.[5]

                                          Enjoy Family Meals With Less Stress!

                                          Dinner can be enjoyable again now that you’re armed with simple and nutritious recipes for your family. These healthy and tasty family meal recipes can help you feel even better about what you serve. Best of all, you’ll have the extra time and energy you saved from cooking and spend more time with your family.

                                          Advertising

                                          More Healthy Eating Tips

                                          Featured photo credit: Jimmy Dean via unsplash.com

                                          Reference

                                          Read Next