Suitable exercise methods for ages 15 to 18

The suitable exercise methods for teenagers aged 15 to 18 mainly include aerobic exercise, strength training, flexibility exercises, team sports, interval training, etc. At this stage of exercise, it is necessary to balance physical development, improvement of cardiovascular function, and cultivation of exercise interest, avoiding overtraining and sports injuries.

1. Aerobic exercise

Aerobic exercises such as jogging, swimming, and cycling can effectively improve cardiovascular endurance. It is recommended to engage in moderate intensity aerobic exercise for at least 30 minutes per week. Swimming has minimal impact on joints and is suitable for overweight teenagers; Running can be paired with variable speed training to enhance the effect, but it is necessary to choose sports shoes with good cushioning to protect the knee joint.

2. Strength Training

Self weight training such as push ups, pull ups, squats, etc. can safely enhance muscle strength, and 2-3 times a week is recommended. When using lightweight dumbbells for multi joint compound motion training, the weight should be based on the ability to complete 12-15 times to avoid premature heavy weight training affecting bone development.

3. Flexibility exercises

Yoga, dynamic stretching, etc. can improve joint mobility and prevent sports injuries. Stretching should be done for 10-15 minutes before and after exercise, with a focus on the shoulder, neck, waist, and lower limb muscle groups. Maintain each static stretching action for 15-30 seconds to avoid muscle strain caused by bouncing stretching.

4. Team Sports

Team sports such as basketball and football help cultivate teamwork skills, and intermittent running can simultaneously exercise explosive power and endurance. Before participating, it is necessary to master basic protective skills, such as fall buffering in football and landing posture in basketball, to reduce the risk of sprains.

5. Interval Training

High intensity interval training such as turn back running, skipping rope, etc. can improve metabolic efficiency. Each training session includes 4-6 sets of 30 second full strength exercise and 1 minute rest. This type of training should not exceed 2 times a week, and it is necessary to ensure sufficient warm-up before exercise and low-intensity cold body exercise after completion. Teenagers' exercise should be gradual, with a focus on mastering correct movements in the early stages and gradually increasing intensity. Supplement moderate carbohydrates and high-quality protein before and after exercise to ensure 8 hours of sleep per day and promote recovery. Parents and schools should regularly monitor physical reactions after exercise, and adjust their plans promptly if there is persistent joint pain or abnormal fatigue. It is recommended to choose 2-3 different types of exercise alternately, which can not only comprehensively develop physical fitness, but also maintain interest in sports, laying the foundation for lifelong exercise habits.