Back-to-School Fitness: How Much Exercise is Too Much?

As the nation’s teenagers head back to school, many are concerned with more than that all- important first day of school outfit. For millions of teens, the return to school in the fall means a chance to show off transformations they’ve made over the summer. Many take summer vacation as an opportunity to get in shape, whether for the fall sports season or just to increase their confidence.

Medical experts agree that, especially in light of the recent youth obesity epidemic, more exercise should be encouraged for teenagers. However, some parents fear that their children, faced with the social pressures of returning to school, are overdoing their fitness regimen. For example, many young people look to weight training to help them burn fat while building lean muscle tissue, but some people worry that lifting weights may harm growing bodies.

James Villepigue, a certified trainer and author of the best-selling book THE BODY SCULPTING BIBLE FOR MEN (Hatherleigh Press, 2001), offers this advice for youngsters who want to start an exercise program.

"At what age a teenage boy can start working out with weights has always been a topic of debate. Some people say that weights should not be touched until after all of the growing is done or else you could affect the growth process and stunt your growth. Others say it is okay to start lifting weights at an early age.

"Based on the latest research on this subject, I believe that youngsters—anybody less than 12 years old—are better off doing exercises with just their body weight." Villepigue recommends these exercises for a youngster’s program: running, dips, push-ups, pull-ups, chin-ups, crunches, leg raises, and squats, lunges and calf raises with no weight.

Depending on age and motivation, 2-5 sets of each exercise for the maximum amount of reps possible is sufficient. There should be 30 seconds of rest between exercises, and they should be performed 3 times a week. An additional 15-20 minutes of running on a rest day is enough for anyone who wishes to start an exercise program before the age of 13.

THIRTEEN-YEAR-OLDS can start working to with weights, as long as the weights are light enough to allow 20-30 reps per set. They should basically follow the same program described above with the same set, repetition, and rest scheme.

At this point, they can also add the following dumbbell exercises: dumbbell curls, dumbbell overhead triceps extensions, and lateral raises. In addition, dumbbells can also be used to perform lunges, squats and calf raises. Continue this program for the next two years.

FIFTEEN-YEAR-OLDS can start increasing the weight they lift, but should stay within 13-20 reps. For the next three years, they should concentrate on perfecting their exercise technique and form. They must only increase the weight when they can do over 20 repetitions easily.

"Teens under eighteen should not go to absolute muscular failure or use any fancy weight training techniques," Villepigue warns, "since there is still some bone growth and development occurring in their bodies. Remember, strenuous and heavily weighted exercise can interfere with the growth process, so keep it simple."

"After eighteen," he adds, "you can start going heavier in weight with no problems; by then all of the bone and joint structure should be fully developed."

For more information, or to arrange and interview with James Villepigue, contact Meredith Cosgrove, Hatherleigh Press publicity manager, at (718)786-5338 x222 or publicity@hatherleighpress.com.