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My husband and I are avid fitness enthusiasts who work out six days a week. We were thrilled when our 14-year-old twins expressed interest in joining us at the gym, wanting to embrace our passion for fitness and spend quality time together.
However, during our initial workout, they had numerous questions that we found difficult to answer, such as:
“Which machine should I use?”
“Should my target heart rate match the one displayed on the elliptical machine?”
“Can I lift weights with you?”
Although we are knowledgeable about adult fitness routines, we realized we needed specific guidance for teenagers, so I reached out to the experts.
Before You Workout
Before starting a new fitness regimen, it’s vital for teens to get a physical examination from their primary care provider. This helps assess their health and screen for any potential injuries or illnesses that could pose risks during training, according to Dr. Teri Metcalf McCambridge, a pediatric sports medicine specialist at Towson Orthopaedic Associates in Baltimore.
After receiving clearance for participation, teens should learn the proper way to use gym machines and weights.
Most gyms provide personal trainers who offer a complimentary session on how to navigate the equipment, and teens can also seek advice from staff members when questions come up. It is crucial that teens ease into any fitness routine to avoid injuries.
Using Cardio Equipment
Gyms typically offer a variety of cardio machines such as ellipticals, treadmills, and stationary bikes. It’s important for teens to be supervised initially to ensure safe usage. In her practice, McCambridge has observed injuries from various incidents: cycling on a stationary bike at high speed and then letting one foot go; running on a treadmill at maximum speed and falling off; and running barefoot on a treadmill and getting a toe caught. She advises that teens should “wear shoes and operate the equipment according to their skill level.”
What’s a Good Workout?
Cardio equipment often features built-in heart-rate monitors. Many trainers suggest utilizing these monitors to identify an effective effort zone that promotes calorie burning and heart health. But what heart rate is suitable for teens? “Children’s maximum heart rates tend to be lower than those of adults,” explains McCambridge. For those interested in calculations, the National Council on Strength and Fitness provides a formula: for those under 20, multiply your age by .7, then subtract that from 208. (208 – (.7 x age))
If you want to avoid calculations, McCambridge offers a simple guideline: children aged 6 to 17 should aim for an hour of exercise each day.
Strength Training
In addition to cardiovascular activities, teens can engage in strength training utilizing their body weight, free weights, or weight machines.
However, caution is essential to avoid overexertion, states personal trainer Daryl Thayil, who creates content for Advanced Weightlifting.
“It’s crucial for them to exercise with proper form and suitable weights,” advises Thayil. “Given that their bodies are rapidly growing and their spines are maturing, improper technique can lead to serious injuries.” This is why he encourages proper coaching, whether from gym trainers or school strength coaches.
Group Fitness Classes
Most gyms feature a diverse selection of group fitness classes, and many allow children to start participating around the age of 13. Both Thayil and McCambridge endorse yoga as a valuable addition to a teen’s fitness routine. “Yoga is a fantastic choice for group classes and cultivates a different type of strength and control compared to other fitness classes,” Thayil notes.
Other Ways to Workout
Gym membership costs can vary based on location and available amenities. Occasionally, health insurance plans provide partial reimbursement for gym membership fees.
There are also free alternatives for working out without needing a gym membership, including:
- Some high schools offer gym equipment for free to community members after school hours.
- If you have a cable subscription, explore the OnDemand feature for complimentary workout sessions.
- Check your local library or YouTube for available workout videos.
It’s Worth It
Regardless of how your family chooses to stay active, pursuing a healthy lifestyle is invaluable. Active teens “have shown improved performance in school, enhanced bone density, better lipid profiles, greater self-esteem, and a reduction in high-risk behaviors,” says McCambridge. Additionally, Thayil mentions the discipline and patience needed, along with proven decreases in anxiety and depression.
For our family, the most rewarding parts include watching our twins grow stronger both physically and mentally, and enjoying the opportunity for meaningful conversations. Although our discussions often revolve around their target heart rate, the shared experience turns our family visits to the gym into our top priority.
ABOUT THE AUTHOR
holds a Master of Counseling Psychology degree. She is married and the mother of twins and a daughter. Her work has appeared in The New York Times, Parents Magazine, AARP, Healthline, Your Teen Magazine, Good Life Family, and numerous other publications.
Editor’s Note: This content is not intended as a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.
