Help on making a healthy routine?

Question

I'm 15 and in highschool. How do i make a routine for a healthy diet, exercise and a better social routine? WHERE DO I BEGIN

Answer 1

Start by getting lots of sleep, at least 8 hours, to give you the energy you need to get through the long days of school and extra-curricular activities. If you have trouble getting motivated to exercise and socialize, sign yourself up for clubs and sports. That way, you know that you are committed and it will make it easier to follow through on the routine. (You dont want to let your classmates down, do you?) And last but not least, cut out the junk food and soda! Take your lunch to school, and eat good, whole, unprocessed foods. Good luck!

Answer 2

If its dry get a shampoo for that. I wouldnt die your hair anymore. except it turnes gray?... yet additionally i think of you may attempt washing your hair in eggs. I did that to my sisters hair, now her hair is thick healthful and glossy

Answer 3

FREE WORKOUT ROUTINE



The most important question to ask your self before you begin this free workout routine is whether or not you need medical clearance. Since you are 15 and in reasonably good health you can most likely begin to exercise without any risk. If you are over the age of 35 and have not exercised since high school gym class you will definitely need to speak to a medical professional before you start this free workout routine. They may advise you to have a stress test.





Other red flags that may signal the need for medical clearance include:

Obesity

Family history of heart attacks

High blood pressure or cholesterol

Taking prescription medication

Muscle or joint pain due to previous injury

Tobacco or Alcohol use



The first step in creating this free workout routine is determining what your starting point is. Just as it would be impossible to get driving directions without a starting point, you cannot decide which direction the free workout routine will take you until you figure out what your strengths and weaknesses are.



There are five components to fitness that should be considered.



1) Aerobic Fitness which is the ability to deliver oxygen to working muscles. Examples of aerobic exercises include swimming, biking and running. A common field test is the 3-Minute Step Test.



2) Muscular Strength is the ability to exert large amounts of force for a short period of time. An example would be the 1 Rep Max Bench Press test which measures the strength of the pectoral, anterior deltoid and triceps muscles.



3) Muscular Endurance is the ability to exert force at lower intensities but for a longer duration. An example would be a sixty-second sit-up test.



4) Flexibility which is the ability to move a muscle around the full range of motion of a joint. A common field test used to measure flexibility is the Sit and Reach test.



5) Body Composition which is the ratio of lean body mass (muscles, bones and organs) to fat mass. The most common way to measure body fat are skin calipers.



The free workout routine will follow certain guidelines. You should include 2-3 resistance workouts every week. Each workout should start with a warm-up of at least 10 minutes. The warm-up will involve low intensity activities such as walking, jogging, stationary bike or other cardiovascular exercise. The main idea is to increase core body temperature which will, in turn, warm up the muscles and joints preparing them for more intense exercise. A proper warm-up is NOT going to the gym and doing 10 minutes of abdominal exercises before starting a set of bench presses or barbell curls. Next the workout should include 30-45 minutes of muscular strength and endurance exercises. The most beneficial and time efficient way of completing these exercises is to perform them in circuit fashion. This entails alternating between lower body and upper body exercises that stress both muscular strength and endurance. The goal should be to complete 4-8 total sets for each large muscle group (chest, back and legs) and 3-5 total sets each for the smaller muscle groups (shoulders, arms and abdominals). The workout should finish with a 10 minute cool-down to help bring the heart rate and core body temperature back down to resting levels. The cool down involves a low intensity exercise (walking) and stretching.



The following is a sample of a free workout routine know as the circuit training resistance workout. It is assumed that the participant has access to a gym or health club and is familiar with each exercise on the list. The exact number of reps performed will depend on your age, gender, exercise history and fitness goals. More advanced exercisers may complete more than one circuit lap in any given workout. This type of workout should never be done on two consecutive days to ensure adequate muscle recovery.



Warm-up 10 minutes

Squat 15 reps

Push-ups 10 reps

Leg Curl 15 reps

Seated Row 10 reps

Lunge 15 reps on each side

Crunches 25 reps

Leg Extension 15 reps

Seated Dumbbell Military Press 10 reps

Calf Raise 25 reps

Wide Grip Pulldown 10 reps

Leg Curl 15 reps

Incline Dumbbell Press 10 reps

Reverse Crunches 15 reps

Triceps Pushdown 10 reps

Seated Dumbbell Biceps Curl 10 reps

Cool-down 10 minutes



Additionally, the general fitness enthusiast should add 3-4 aerobic workouts each week to their free workout routine. Many personal trainers, fitness books and web sites recommend aerobic workouts to be 20 minutes in length. Following this guideline will not help you achieve maximum results from your free workout routine. In order to effectively utilize fat as the primary fuel source, aerobic exercise should consist of at least 30 minutes of continuous movement. Here is why. When you begin to exercise, the majority of the energy used by the muscles comes from carbohydrate. You are burning calories just not the right ones. As your exercise duration increases the more your body will utilize fat for fuel and the less you will burn carbohydrates. You see, the aerobic energy system, which uses fat as its primary fuel source in the presence of oxygen, takes a long time to get going. The anaerobic energy system, which uses carbohydrate as its primary fuel source without the presence of oxygen, turns on very quickly. The immediate demand for energy is met by burning carbohydrates and the 20 minute mark is the point at which the emphasis switches over to the fat burning aerobic energy system. The longer you can exercise BEYOND the 20 minute mark the more body fat you will burn.



Another important consideration for your aerobic exercise is determining the proper intensity level. For most people, monitoring your heart rate will be the simplest and most effective way to control exercise intensity. Remember that fat burning exercise is low-intensity, long duration activity. Exercising at too high a level will still burn calories and improve fitness but the calories burned will be mainly carbohydrate. If fat burning is your goal, slow and long is the way to go.



A simple way to measure exercise intensity is to calculate your maximum heart rate. This is done by subtracting your age from 220. Training zones can then be determined by taking percentages of this maximal number. The ideal range for fat burning exercise is to maintain 60-70 percent of your maximum heart rate. An inexpensive heart rate monitor can be purchased from any sporting goods store and will make tracking your heart rate quite easy.



Here is an example of putting the formula for maximal heart rate to work for a 50 year old individual:

220 - 50 = 170

170 = maximum heart rate

60 % of 170 = 102

70 % of 170 = 119

Fat Burning Workout Intensity = 102-119 beats per minute



If you do not have a heart rate monitor available you can measure your rate of perceived exertion. A low-intensity fat burning exercise will allow you to speak in full sentences while exercising. You may have to take an additional breath or two between sentences but you should be able to carry on a conversation. If you begin to speak in short, choppy sentences or lose the desire or ability to speak at all it probably means that you are exercising at too high a level and should decrease the intensity accordingly.



Finally, a word on nutrition. Weight loss is a simple formula. Burn more calories than you take in and you will lose weight. For the majority of the population it is that simple. Many will claim that their metabolism is slow or that genetics and family history are holding them back. But if you watched these people around the clock you would find two common themes:

1) They don’t get enough exercise and

2) They eat way more than their bodies need (especially when no one is around)



Look, deep down we all know what foods are good for us and what foods are bad. Fresh fruits and vegetables, whole grains and lean meats are good. Drive through lanes, processed, high fat , high sugar foods are bad. You already knew that. Didn’t you?



Stop making excuses and start moving. Eat smarter. Learn to eat to live rather than live to eat. Take the stairs instead of the elevator. Try to park in the furthest space from the mall entrance instead of the closest. Every little bit helps. Don’t assume you have more time and can put working out off for another year. Before you know it another decade will have passed. The longer you wait and the older you get the harder it will be to lose the weight. Start today. Your spouse will thank you. Your kids will thank you. Most importantly you will thank yourself.



Great fitness and diet help resources:



http://www.fitnessdiet.info/freeworkoutroutine.php