The teenage years fall at the beginning of the puberty. On average, such a difficult period lasts from 11-12 to 17-19 years. This is an extremely difficult time: the body is rebuilding, hormonal storms are raging, physical development is at an enormous pace. Any illiterate intervention can be hazardous to health. Sport in such years is not contraindicated, but with significant reservations. It is important to delimit professional occupations and occupations "for yourself", in the framework of recovery.
The answer to the question of how often you need to play sports depends on the task. It is one thing to achieve high professional achievements, another is to have fun, develop physically and strengthen the body. It is from this position that you need to look at the benefits, harms, opportunities and choice of sport.
Features of the body of a teenager
The body is just developing in adolescence. There are a number of specific features that distinguish a growing organism from an already formed one:
- Fatigue. If adults can engage in physical activity for several hours, the optimal duration for adolescents is about 40-60 minutes. Then you need to take a break so as not to overwork the body and not provoke complications from the cardiovascular system and musculoskeletal system.
- Fast metabolism. It is much easier for adolescents to lose weight if everything is in order with the endocrine system and health in general. Gain muscle mass (though closer to 16-18 years old, not in the early period when puberty is just beginning). Faster is physical development. Perhaps the phenomenon of acceleration - excessively rapid growth of the body. It is impossible to intensify the loads against the background of such a phenomenon - although the body is developed externally, metabolism, hemodynamics, hormonal balance remain as in a teenager.
- Equally rapid recovery after exercise. Less rest needed. Therefore, you can engage often, but little by little.
- Tendency to sudden hormonal surges. As a result of excessive load, the hormones of the adrenal cortex are released: cortisol, adrenaline, norepinephrine. A chain reaction is triggered, which can lead to health problems in the short term. Moreover, the body is not able to function in conditions of physical overload for a long time. Boys may have problems with gaining muscle mass, sexual function, and girls may experience irregular menstruation and other problems. Representatives of both sexes - pathologies of the cardiovascular, respiratory systems, diseases of the joints, spine.
- Instability of the nervous system. With excessive activity, there is a possibility of emotional lability, sudden mood swings. Tendency to depression. Perhaps a violation of the cognitive sphere: lethargy, lethargy, weakening of memory. In this case, one should not be surprised at the sharp decline in school performance.
These features are important to consider when planning exercise.
How often and for how long do sports: what medicine says
Based on these physiological characteristics of adolescents, we can draw obvious conclusions:
- You can do it every day. If there is such a desire and opportunity for the teenager himself. Force cannot be forced. This will “beat off” the hunt and affect the state of health. Moreover, you can not do it if you feel unwell for active pastime.
- The intensity of the lessons is individual.. According to the recommendations of cardiologists, activity should be from 60 to 80% of the peak for a given person. As we approach the peak, the heart rate, blood pressure increase, shortness of breath, weakness occurs. Finding typical symptoms is not difficult, as well-being worsens. The body gives a signal. As soon as such manifestations have arisen, it is necessary to slow down and reduce the intensity of the load.
- The duration of 1 lesson is 30-60 minutes. You can repeat the load an unlimited number of times a day with some exceptions. 2-3 hours before bedtime you can’t do it. This will cause insomnia due to the release of cortisol or superficial poor sleep. There must be a full rest between classes. About 1-2 hours or more. Depends on the needs of a particular organism.
- Girls are not recommended to engage during the initial phase of the menstrual cycle..
- The recommended duration of the load per day is at least 1 hour.
Otherwise, there are no restrictions. The issue can be discussed with trainers and doctors. Especially if there is any doubt.
What kind of sport is best for a teenager
It is a matter of choice and personal preference. When planning a professional sports career, you need to choose in advance, taking into account interests. However, this path can be dangerous and require the participation of doctors, trainers and considerable financial costs. In addition, no one will guarantee success. It is also important in this case to take into account the body structure of the adolescent. In addition, the above rules work only partially. The exact load is planned by specialists.
It’s a completely different matter for occupation for the sake of occupation, in order to develop physically and strengthen the body. Universal types of physical activity - swimming, hiking and jogging, cycling are suitable for almost everyone. Like skiing. Otherwise, you need to take into account the interests of a teenager.
Highly traumatic sports are definitely not recommended: extreme sports, boxing, trampolining, parachuting and others, because they will not add health. Rather, the opposite.
Sports loads in adolescence, if we talk about professional achievements, are not required. As for physical activity, the intensity and duration are selected based on the capabilities of the teenager, his desire and taking into account the rules described above. If necessary, it is recommended to consult with doctors (endocrinologist, neurologist, cardiologist, sports doctor), trainers.
