How can teenagers improve their physical fitness?

We all know that when we are weak, we are very likely to get sick, and if we are weak, we cannot stand a cold. In short, a weak constitution has a great impact on our body, so many people try their best to improve their constitution, but it is not a short-term thing to improve the constitution. We must persist in our efforts to achieve better results. This is a very simple thing for teenagers, so how can teenagers strengthen their constitution?

The sensitive development period of speed qualities is 10-12 years old; explosive power such as jumping ability is at 12-13 years old; strength qualities are at 13-17 years old; endurance qualities are at 10, 13 and 16 years old; coordination, sensitivity and flexibility are all at 10-12 years old; reaction speed and imitation ability are both at 9-12 years old; jumping endurance growth period is -10 years old for girls and 8-11 years old for boys; the period of rapid increase in back and leg muscle strength is 9-10 years old for girls, 9-12 years old and 14-17 years old for boys, and the growth of arm muscles slows down after the age of 15; moderate intensity work endurance is at 8-10 years old for boys and earlier for girls; the fastest development period for body shape formation (referring to height, limbs, shoulder width) is 11, 13 and 17 years old for boys, and a climax occurs every two years for girls starting from the age of 11.

Therefore, it is crucial to improve the physical fitness of teenagers in a timely manner during the primary and secondary school period, especially in primary school.

Ways to improve physical fitness

In daily life, the quality of physical fitness is manifested in various forms of activities. Such as the speed of walking and running, the strength of throwing, the duration of activities, the range of joint movement and the frequency of movements, etc.

Even if most people do not exercise, their physical fitness will have a "natural growth" process, but this is very limited. If you want to improve your physical fitness, you must regularly perform physical exercises so that the various tissues and systems of the body are stimulated to a certain degree.

Physical fitness is closely related to the functions of body shape, structure, and physiological changes. The higher the quality, the more sensitive you are in daily work, study, and life, and the more you can exert your subjective initiative.

We must seize the sensitive development periods of children's physical fitness and exercise them in an early and planned manner. The nervous system of children in primary school develops relatively quickly, and the systems related to vision and hearing develop relatively quickly and are highly plastic, which is suitable for developing balance, coordination, reaction, sensitivity, and flexibility. These qualities should be fully trained in kindergarten and primary school. The solution is to let children participate in various games and a variety of sports activities such as gymnastics, skating, swimming, sprinting, jumping, throwing, ball games and children's radio gymnastics to improve their flexibility of movements and judgment and comprehension abilities. During this period, children are in a slow growth and development stage, and their joints, ligaments, skeletal system, and muscle system are not yet fully developed. Therefore, strength training is better with their own weight and light loads. The emphasis should be on flexibility, agility, and coordination of movements.

In adolescence, in addition to further strengthening the training of agility and speed, attention should also be paid to muscle strength training. At the beginning, light loads can be used to overcome one's own weight, and focus on practicing explosive power and coordination of movements, such as pull-ups, flexed-arm hangs, vertical jumps, side jumps, dumbbells and throwing. When height growth slows down, the load can be gradually increased to increase muscle strength.

Endurance is restricted by the development level of cardiovascular, respiratory and nervous systems. In terms of vital capacity, males at the age of 10-11 and females at the age of 8-9 only reach half of the maximum level. It improves faster after puberty and can reach the maximum level at the age of 16-17. However, the cardiopulmonary system develops later than other systems and is not fully developed until the age of 30. Therefore, during adolescence, attention must be paid to protecting the cardiopulmonary system, and the amount and intensity of exercise should not be too large to prevent accidents such as suffocation, shock, collapse, and sudden death. If high-intensity training is required, it must be carried out under good medical supervision.

If you want to improve your physical fitness, long-term exercise is the best way. If you want to improve your physical fitness, diet is also very important. Eat more strong and nutritious foods. However, these methods of improving physical fitness must be persisted for a long time to have better results. To strengthen your physical fitness, you should drink more milk. This is a good way to strengthen your physical fitness, but you should also pay attention to the combination of work and rest.