What are some good exercises for teenagers

Fit through the crisis - ideas for exercise at home

Not all strengthening, stretching and mobilization exercises that can be found on the Internet, in magazines or in books can be taken over and performed uncritically by everyone. Some exercises have health risks.

Tabata training is a form of high-intensity interval training (HIIT). Beginners should use this method cautiously at first. If you overdo it, it can overload the cardiovascular system due to high pulse values ​​and lead to nausea, vomiting and dizziness. In the medium and long term, there is a risk of overloading the passive musculoskeletal system (tendons, ligaments, cartilage).

Overloads of the passive musculoskeletal system can occur especially with cross fit, where z. B. Exercises from weightlifting, gymnastics, powerlifting (e.g. deadlift) or strong man competitions (e.g. moving large loads quickly over long distances) can be combined with one another. These movements require longer coordination training and are not for beginners.

Three factors in particular lead to high loads on the passive musculoskeletal system:

1. Exercises in which only one repetition is possible (maximum strength repetitions) or very high loads that only allow 2-4 repetitions.

2. Maximum fast, jerky movements with momentum.

3. Extreme joint positions (maximally hyperextended or bent spine, maximally bent knees).

A high level of stress occurs especially when the three factors are combined (maximum strength repetition in the deep squat with swing, "bouncing"). But even a very high number of repetitions can damage the passive musculoskeletal system with extreme joint angles and jerky movements. B. Burpees in very high numbers.

If you have pain in your joints (knees, spine, shoulders) while performing the exercises or the next day, you should do the exercises less often or omit them completely.

Therefore, one should only do strength training exercises of which one can do at least 10 "clean" repetitions. "Clean" means without gaining momentum at a controlled speed, e.g. B. For push-ups one second down, one second up.

Some exercises are unhealthy ("non-functional"), further information can be found here.