Simple exercises for 15 years old

 Do you find it difficult to fit into fitness? Just getting through a day of school and after-school responsibilities can make many of us wonder where we'll find the time.

Experts recommend that teens get 60 minutes or more of physical activity every day. Most of these should be moderate to vigorous aerobic activity. Aerobic activity is anything that moves your heart, such as cycling, dancing or jogging. Then take a few minutes for some strength training. Exercises such as the following help build muscle and boost metabolism. Flexibility is the third component of versatile exercise. Check out yoga as a way to stay flexible.

You can do these three strength training exercises at home. No need for special equipment, expensive gym fees or a lot of time. Consult your doctor, physical education teacher or coach first to make sure these exercises are right for you.

Sit Back: Step 1

Sit on the ground, legs bent

Straight arms on the front

Easy

               Exercises for Teens Sit backs

Sit Back: Step 2

Lean back slowly

Keep arms straight and stomach tight

Take it back as comfortable as possible

Return to the sitting position slowly

Repeat

Sitbacks

               model is leaning back, arms straight.

Chair Squat: Step 1

Stand upright

Chair behind you

Model

               Demonstrates step 1 of the chair squat exercise

Chair Squats: Step 2

Straight arms on the front

Start sitting slowly

Stop before your butt hits the chair

Stand up slowly

Repeat

Model

               Demonstrates step 2 of the chair squat exercise

Butterfly Breath: Step 1

Stand upright

Feet hip-width open

Arms raised sideways

Model shows the 1st step of the butterfly breath with the arms open

Butterfly Breath: Step 2

Exhale, raise your right knee and touch it with your left elbow

Inhale, return to the first position

Switch sides and repeat

The model shows the 2nd step of the butterfly breathing exercise

About Sets and Reps

Most fitness trainers recommend repeating a specific strength training exercise several times in a row. These are known as repetitions or "repetitions" and are done in "sets". Each set consists of a certain number of repetitions, usually 8 to 15. Fitness trainers often recommend that people rest after one set and then perform another set (or more) with the same number of repetitions. Start the exercises shown above with 10 repetitions and add sets of 10 as you feel comfortable. Rest 30 seconds between sets.