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Physical Fitness Essentials

In recent years, with the passage of the No Child Left Behind Act, many schools have shifted resources away from physical education in order to focus on high academic achievement. However, with the rise of child obesity and type 2 diabetes, health and fitness remain important topics of instruction for educators. In order to help students become active, achieve physical fitness, and minimize their risk of lifestyle disease, the benefits of exercise, as well as proper exercise technique must be taught to students nationwide.

The benefits of physical activity for teens are numerous and many students are not aware of the various ways exercise can help create a happier, healthier, and more productive life. According to the Mayo Clinic, exercise can provide the following benefits to teens:

1. Exercise improves mood. Exercise stimulates various brain chemicals, which may leave students feeling happier and more relaxed than they were before they worked out. Teens will also look better and feel better when they exercise regularly, which can boost their confidence and improve self-esteem.
2. Exercise combats chronic diseases. Regular exercise can help prevent type 2 diabetes, osteoporosis and certain types of cancer.
3. Exercise helps manage weight. When students exercise, they burn calories. The more intensely they exercise, the more calories they burn — and the easier it is to keep weight under control.
4. Exercise strengthens the heart and lungs. Exercise delivers oxygen and nutrients to tissues. In fact, regular exercise helps the entire cardiovascular system — the circulation of blood through the heart and blood vessels — work more efficiently
5. Exercise promotes better sleep. A good night's sleep can improve concentration, productivity and mood. Regular exercise can help teens fall asleep faster and deepen their sleep. Students may want to try a late afternoon workout. The natural dip in body temperature five to six hours after exercise might help them fall asleep.
6. Exercise can be fun! Encourage teens to take a dance class or check out a local climbing wall or hiking trail. Students can plan a neighborhood kickball or touch football game. Teens should find an activity they enjoy, and go for it.

Despite the benefits of physical activity, many teens are not getting the recommended 60 minutes of activity per day. Some students may find that due to a low fitness level, physical activity is difficult. Instead of building their fitness slowly, some teens may choose to avoid exercise. According to the President's Council on Physical Fitness and Sports, students who would like to improve their fitness level may want to follow these principles of exercise: Frequency, Intensity, Type, and Time (F.I.T.T.).

1. Frequency Encourage students to set up a regular schedule for exercising. They should try to accumulate at least one hour of activity daily with more vigorous workouts three to four days a week. Students are more likely to see improvements when they exercise regularly and have a schedule for exercise.
2. Intensity For muscles to get stronger or for the body to get fit, students must work harder when exercising than when at rest. Their heart should beat faster and their breathing should increase when they are performing aerobic exercise and when lifting weights. Make sure students don't overdo it. Lifting too much weight or working out too hard can cause injuries.
3. Type Students need to exercise their body the same way they are going to use it. For flexibility, they must stretch. For aerobic capacity, they must increase their heart rate. For strength, students must work their muscles.
4. Time Students should gradually increase the number of times they do an exercise, the length of time they perform an exercise, and how hard they exercise. It generally takes six to eight weeks to see physical improvements.

Finally, students who are working to increase their fitness level need to be aware of the four phases of exercise. By utilizing the following phases of exercise, students can safely engage in physical activity while avoiding injury:

1. Warm Up Before exercise, students should always warm up their body. Warming up increases blood flow and gets the muscles and joints ready to exercise. It causes muscles to become more limber and decreases the chance of injury. Most people are warmed up when they begin to sweat and breathe heavier.
2. Stretching After warming up, students should complete stretching exercises. They should specifically target the muscles that they will use while actively exercising.
3. Exercising Students should complete the exercise activities of their choice. Encourage students to take the proper safety precautions (i.e. wear protective gear) and to exercise for a duration and at an intensity that is appropriate for their fitness level.
4. Cooling Down It is just as important to cool down after exercise as it is to warm up before exercise. When students cool down, they should let their breathing return to normal. It is best to walk around for a few minutes to ensure that breathing is normal and the heart rate has slowed down. Students can then begin their cool down stretches. Stretching again during cool down will help to avoid injuries.

Becoming physically fit is one of the most important things teens can do to improve and maintain their health. By learning about the health benefits of exercise as well as proper technique and form, students can begin the journey towards physical fitness.