The human body will experience a series of growth and changes during adolescence, so it is very important to keep healthy and develop good eating and healthy habits at this stage.
If you want to make your body healthier, start with a healthy diet. Don't sit around watching TV all day. Try to spare at least one hour for exercise every day. I believe you will be healthier and healthier when you grow up.
How to keep fit correctly in adolescence? .
Method 1: First, improve your diet and only eat healthy and balanced food. For teenagers, a reasonable diet is the most important and important condition to keep healthy.
Avoid eating unhealthy foods, including some processed foods and some fast food, and eat more milk, yogurt, chicken, beef, fish, beans and some milk protein during the growth stage.
Second, eat more fruits and vegetables. Vegetables and fruits are an important part of the daily diet, and the goal is to eat 4 servings of fruits and 5 servings of vegetables every day.
For example, drink a cup of freshly squeezed juice in the morning, then eat nuts at noon and eat salads and vegetables at night.
Compared with most processed foods, the nutrients contained in fruits and vegetables are much healthier, and at the same time, they can provide the cellulose needed by the human body.
Third, eat more foods containing iron and calcium. Iron and calcium are very important for the physical development of teenagers. You should consume at least 1300mg of calcium every day, so you need to drink a lot of milk every day, about 500ml to 600ml, but not more than 1000ml.
Fourth, eat more foods rich in vitamins, minerals and cellulose. Vitamins determine a person's overall health and play a very important role in adolescence. Teenagers should pay attention to their diet in order to get the nutrients needed by the human body.
Vitamins can help promote the healthy growth of the body and are also an important part of the overall health of the human body.
Cellulose can help maintain the health of human digestive tract, and at the same time, it can produce satiety. Common foods rich in cellulose mainly include beans and celery.
Eggs, dairy products and some dark leafy vegetables are rich in vitamin A and vitamin B, which can be obtained from fish and some meat. Some fruits, such as citrus, are very good sources of vitamin C.
Broccoli, potatoes and some lean meat, chicken and seafood are rich in zinc and phosphorus, which are all needed by human body.
Fifth, make sure to drink 6~8 glasses of water every day. The human body needs a lot of water to help maintain normal operation. If you do more exercise every day, then water is more important. It is a very good choice to replace some sugary drinks with boiled water.
Sixth, properly supplement some healthy snacks before two meals. Adolescent body is in a stage of rapid development. If your stomach is growling, you might as well eat more nuts to help replenish satiety and energy.
Method 2: Exercise first every day for at least one hour every day. The slow pace of life will have some negative effects on your body and mind. One hour of exercise every day is enough to offset them and make your body healthier.
There is no need to go to the gym or engage in a certain sport, even walking and cycling to visit friends, or swimming after school are all good exercises.
Increasing daily exercise will bring various benefits to your health, reduce your stress, make you energetic and reduce the incidence of some diseases.
Second, participate in sports or other customer activities. Participating in school sports activities helps to strengthen physical fitness and make the human body more energetic every day. If you like team sports, you might as well join the school sports team, or sign up for an after-school club like swimming team after the provincial exam.
Third, walk or ride a bike to school. If you live close to school and can safely walk or ride to school in a reasonable time, say 30 minutes, then consider this as your weekly training plan.
Walking or riding a bike to school helps to raise the heart rate and exercise the leg muscles, which is of great benefit to health.
Fourth, take more walks between classes. Taking a walk in the school during the break of 15 minutes or 45 minutes after lunch is also a way to increase the activity and strengthen the physique.
You can also climb more stairs, which is also helpful for your physical and mental health.
Fifth, control the time of using electronic products within two hours every day. Many teenagers spend a long time watching TV, movies or playing video games every day. These activities are not only harmful to your health, but also make you fat.
Only by shortening these hours to two hours can you have more time for physical exercise.
Method 3: Make a fitness plan. First, make a family exercise plan. In order to stay healthy, you need a basic training plan. Whether you can go to the gym or not, you should start with some basic exercises, such as push-ups, pull-ups, sit-ups and so on.
At first, you may not know where to start, for example, what items should be included in your experience plan, how to use multiple barbells, etc. Don't worry, you can consult a fitness instructor or check the strength training suitable for teenagers online.
Second, you need to do warm-up exercises before exercise and don't forget to do stretching exercises after exercise. You can do 10 minutes of low-intensity warm-up exercise before each exercise. Warm-up can help ensure the safety of exercise and make your body burn as many calories as possible. Similarly, doing some stretching exercises after exercise can help to relieve muscle stiffness.
Third, exercise with friends. If your friend also has a fitness plan, then you two can work together. Having friends will make your exercise more interesting and make you more motivated.
Conclusion There are many matters needing attention in adolescent sports, and adolescents are in a critical period of physical development. Therefore, during this period, we must pay attention to all aspects and grasp this golden period to make you healthy and healthy.