Workout For 16 Year Old?

I row so here are some rowing machine training ideas that I use:

5. 10x500m sprint with a 2min rest

1. 6x3min with a 3 min rest

6. 3x2000m with a 7 minute rest

2. 3x10 mins with a 7 minute rest

3. 2x20 mins with a 10 minute rest

7. 5000m

8. 30 mins rate 26

4. 2x 19 min pyramid:

4 mins rate 22

3 mins rate 24

2 mins rate 26

1 min rate 28

2 mins rate 26

3 mins rate 24

4 mins rate 22

I hope this helps! It'll be good for boosting your fitness quickly, try and do them on repeat in the number order I've given you for the best effect, try and do 2 a week

Get on the internet and look up the Mediterranean diet, this is the current recommended diet for a healthy lifestyle.

I recommend a 1 to 1-1/2 hour work out at least three times per week.

- Do 30 minutes of cardio, such as a stairstepper, or stationary bicycle. IF the machine is heart rated, be sure you bring your heart rate up the recommended training level for your age and weight.

- Then do a weight routine. You should do three sets of 10 repetitions for each exercise.

** Do military press sitting on a bench and pushing two dumbells over your head.

** Do curls

** Do bench press with dumbells

** Then do leg abductions

*** the do leg extenions

*** Then do leg lifts (or squats as a substitute)

If you are unable to do 10 repetitions relatively comfortably you are doing too much weight. Avoid trying to max out with heavy weights, its a good way to get hurt.

Be sure to get the gym coach/ trainer to teach you proper form on the lifts. You should rotate on the weights in rapid succession to keep your heart rate up for maximum benefit.

Hi there,

Since you just joined a gym, I'm assuming that you're not used to being physically active yet. You want to start exercising as soon as possible, because you need to really get used to working out. Here is how you should start off (I realize that this is certainly not the only way to do it, but it's just the first thing that comes to my mind):

* Work out five days a week. It's not necessary to work out EVERY DAY, but you should try to aim for several days a week because your body is probably used to being sedentary, and you want to get used to going to the gym and exercising. Work out for at least 40 minutes on the days you do work out

* In terms of cardio, start off with brisk walking. Almost all gyms have treadmills. I like treadmills because they're easy to use. Once brisk walking for 20 minutes becomes too easy, start jogging instead. And once jogging becomes too easy, try to run instead. Gradually increase the incline and speed of the treadmill. The key is to GRADUALLY increase the difficulty of your workouts.

* If you want to build muscle, try using the cable machines instead of the free weights, because they're easier to use. Free weights are not for beginners. You should do the cable machines because it's easier to maintain correct form. With the free weights you need to be very good at manipulating and controlling your body's movements, and most beginners can't do that well enough. There is a cable machine for pretty much every muscle group.

*As far as diet, eat lots of fruits and vegetables, eat junk food only sparingly, eat lots of protein and fiber (these two help suppress your appetite) and don't eat too much late at night (because your metabolism tends to be slower at night).

*Get plenty of rest! If you don't you'll crave junk food instead of healthy food, and your metabolism will decrease!

I hope all of this helps, sorry that my answer is too long ;)