Q&A: What is a good fitness plan for a 15 year old girl?
September 15, 2011 by admin
Filed under Common Questions
Question by Natalie green: What is a good fitness plan for a 15 year old girl?
im 15 and feel like i don’t really have a healthy lifestyle
so i guess my questions are
1) how much exercise should i get each day and how
2) what should i be eating
Thanks in advance!
Best answer:
Answer by Brianne Jensen
i would say about an hour 30 min a day u can eat anything u want in small portions as long as u drink 8 glasses of water a day and alot of fruits and veggies some exercises are: 25 push up run a mile 25 curl ups STRETCH ALOT!!!! and anything else u can think of.
Add your own answer in the comments!
the best way to exercise is to trick yourself by having fun and having goals. Get a pedometer and make a point to break your record for the frequency that you walk each day, if you are a note taker, then record your results day by day. This will create a reward system where you will say to yourself “Wow I just walked an extra 1500 steps since my first recording”.
Try to take up a sport, get a summer job, doing an activity is more mentally stimulating than brainlessly lifting dumbbells.
for food
Drink lots of water and selectively take out any bad foods (fast foods, red meats, fried foods, candy, chips, pork…) that you really don’t care all that much for and keep one or two of your favorite must have foods in your diet. Replace fatty protein sources with foods like Fish, tofu, nuts or non-fat dairy. Be sure to get all the food servings you need. It helps if you experiment a little with different exotic healthy foods, I became a vegetarian I was scared I would be stuck eating salad and plain bread- not the case at all. I am a particular fan of Thai food btw.
Without going too in depth, you should try playing more sports or just getting outside and being active. If you have a dog, maybe be the one walking/jogging with him/her. A good half of hour of moderate exercise a day is good for general health. You can see more of the ACSM (American College of Sports Medicine) guidelines/recommendations here: http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=7764
As far as nutrition (assuming you have no metabolic health issues or the like), you want 45-65% of your daily calories to come from carbs, 10-30% from protein, and 20-30% from fat (AMDR guidelines for children aged 4-18).
Avoid high fructose corn syrup, eat whole wheat or whole grain bread as opposed to white bread, try to whole wheat/grain pasta, eat a variety of fruits and vegetables (different colors), try to reduce your intake of red meat (and if money allows, opt for grass-fed beef) and go for leaner meats like poultry (chicken and turkey) and fish. If possible, go for organic fruits and vegetables. A good and simple place to get started with nutrition info for exercise would be this website (Runner’s World): http://www.runnersworld.com/channel/0,,s6-242-0-0-0,00.html
Hope this helps; if you have any more questions feel free to ask.