We all know that sports and physical activity are extremely important for the health and development of children. But what kind of exercise, how, and how much should teenagers engage in? Are there any risks in going to extremes, and is fitness actually a good choice for a teenage child? We talk about this with conditioning coach Yavor Zayn.
Is fitness suitable for teenagers?
Yes, it is! Fitness is a type of sport just like any other. It helps with the physical development of adolescents.
Why is it good to train with a coach?
A coach ensures that every exercise is performed with the correct technique, which helps achieve the maximum effect while minimizing the risk of injury. The coach creates a program that includes exercises tailored to the trainee’s needs, current physical condition, and capabilities. The coach monitors progress and makes the necessary adjustments to the program. The coach is also a motivator… And all of this is possible because the coach has both theoretical and practical knowledge.
How many times a week and for how long should workouts be?
It all depends on the trainee’s goals, but the minimum is at least twice a week. The duration can range from 30–40 minutes up to about 2 hours. Everything depends on the goals and the program planned for the day.
What results can be expected from fitness training?
The results can vary depending on the goals. But physical and mental health is always achieved. Simply increasing the heart rate, improving blood circulation, and moving the joints and muscles ensures a person feels better in everyday life. In addition, physical exertion trains and strengthens the nervous system. Muscles and joints become more durable and resilient to everyday activities – like running to catch a bus, climbing eight floors of stairs, carrying grocery bags home, and many other daily tasks.
Secondly, one can also achieve a good-looking physique, which positively affects self-esteem.
Thirdly, with specific exercises in the gym, athletes like football players, hockey players, boxers, etc., can improve their performance. Fitness offers sport-specific exercises that help an athlete develop and gain an advantage over others – for example, becoming faster, more flexible, stronger, improving coordination, and having better stability on the field.
Is it safe for teenagers to take protein, and if so, why?
(This is a question many parents are concerned about.)
Most likely, the question is whether protein powder is safe for teenagers, since proteins are present in all foods we consume. Protein powder is safe if consumed in amounts tailored to individual needs and based on the advice of a dietitian or certified coach. Personally, I started using protein powder at the age of 16, shortly after I began training at the gym. It's important to note that it's always recommended to get the necessary amount of protein from good-quality food.
There are different types of protein, with the three main categories being plant-based, whey, and animal-based. Some people may not digest certain types of protein well, which can lead to symptoms like bloating, increased gas, or acne. If this happens, the dose should be adjusted, or the type of protein should be changed. Sometimes these side effects can also occur from low-quality products from unverified brands on the market.