Anupa is an executive fitness consultant and a certified aerobic instructor from Reebok University. Anupa, a martial arts practitioner, pioneered the concept of 'Sthriraksh'  'self-defence for women and 'Stretch' - Wellness for Women packages. She customises fitness solutions for executives, women entrepreneurs and children. Post your health-related queries to her at anupa.m@sify.com

This week is on Fitness Secrets for Women - Women in the teenage category. Women in general have a lot of energy within but it is necessary to channelize this energy in order to make it optimal.

Teenage girls are undergoing a plethora of hormonal changes that keep reflecting on their bodies. Her height starts shooting up from an average of 5 to 6.5 cm per year to anywhere between 7.5 and 9 cm per year. Her weight also increases between 4.5 and 9 kgs per year on an average. This coincides with increase in appetite, physical contouring of the body and onset of puberty. All this places her above boys of her age and her gait and mental makeup also mature outwardly. There might be a small amount of confusion, anxiety and excitement going on within her self.

She needs to handle her body delicately to ensure that she is not feeling awkward. An acceptance by her parents and close social circle will be of great support to her in over all development. Gone are the days when parents, especially mother have feared the onset of puberty and the possible sexual development and repercussions. Today girl goes a long way in nurturing her emotional development during this phase. Thanks to development of technology, young women are educated and use their discretion power wonderfully.

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The hormonal changes result in a lot of pent up energy that desperately requires to be channelized. When young women get into expending a lot of this energy by involving in sports, exercises etc they sail rather smooth through these beautiful years. I have seen this with many of my karate students who have been with me as young girls and matured into young and beautiful women. They have really blossomed as great individuals today who are independent, self reliant and full of confidence. Get into a buddy system - organize about 2 to 5 teenagers of the same wave length, get them involved in a series of activities, help them maintain a time schedule.

1.    Here are a series of group activities - all of you can go for a jog or run for 10 minutes, skip for 5 minutes, take a breather for 2 minutes between the two routines, have a pair of colourful dumb bells each of a maximum of 1 kg. Use these to punch in the air at least 50 times, play a game of football or volley ball for 10 minutes and cycle for 10 minutes. This is packed into 45 minutes of sheer fun and keeping yourself fit. ( I have included the 2 minute breathers also into your 45 minutes). This can be done for two days a week.

2.    Enrol in an aerobic class for 2 days a week with your chosen friends. This can also be for a 45-minute duration. Have a dance class as a second option to this if you like dancing.

3.    Go for a swim on one day, learn it if you don't know - it is an essential survival skill. For the second day or the last day of your work out routine, indulge in muscle toning exercises of your choice for the core muscles - back and abdomen, thighs and shoulder, arms. These last two days routine will give you that shape and tome your muscles.

Don't ever get studies as an excuse to skip workout. If you do not have the best of health and fitness you will end up being sluggish through your studies. It is very easy to skip exercise for want of time. End of the day we all know it is an excuse.

Tips for a well-toned abdomen

I would suggest when there is 45minutes of fun every day, we would automatically enjoy the rest of the day. I know this is the time when we love to catch up on that extra sleep, extra bite etc. Let all these happen, but don't miss out on the fun routine.

Start it early in your sixth or seventh standard itself, so it does not feel a burden in the tenth ad twelfth standards. We all know our country does not give so much of importance to our health and fitness in the school years. This is resulting in a lot of child hood obesity, diabesity and arthritis among young adults. There is enough of study done on all this; I am not going to speak on this. You can just take my word and try this out. A lot of young adults in the east do this and enjoy the fruits of it for the rest of their lives. 

Get 'back' your flexibility

Once you lose control on your body by going out of shape and proportion it takes a toll on your confidence and youth itself. So take charge early!

The next session is for the executives and homemakers.

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