9 Martial Arts That Are Perfect for Teenagers and Their Physical Health

Updated on  February 26, 2023
Aditya Sahu

Aditya Sahu ‧ CPT & Head Coach

Aditya is an ACSM certified personal trainer  and exercise physiologist with more than 7 years training various people and transforming people's lives. He has written various publications for various sports and fitness magazines. 

Adolescence is a critical stage in physical body development. It’s a pivotal time when practically every action has long-term ramifications. Teenagers must be conscious of how they spend their time and how they can improve their physical health, as body wellness is essential for everyone.

Many teenagers visit the mall after school to socialize with their peers. While proper social connections are extremely beneficial, teenagers have a tendency to get themselves into a lot of trouble while learning the ins and outs of social life. Martial arts, as a comprehensive method of learning self-defense, will not only help teenagers protect themselves but will also improve their physical health because it focuses on the entire body. Here are nine martial arts that are excellent for the physical health of teenagers.

1. Taekwondo

Taekwondo is a Korean martial art that is more than just fighting. It is a profound martial art that emphasizes mental and physical training as well as self-actualization. The priority in Taekwondo is to use hands and feet to block or escape an opponent's attack. It's a carefully choreographed movement.

It enables anyone, regardless of gender, to walk a humanitarian path by sharpening defense and attack skills with their hands and feet at any time, anywhere, and without limitations. Taekwondo training aids in the maintenance of a healthy weight by increasing muscle mass in lean individuals and decreasing fat mass in overweight individuals. It burns 600 calories during intense training. It makes the heart more resistant to shock.

It is especially beneficial in rehabilitating the muscles of the upper back, inner thighs, and lower back, which become sluggish and weak after childbirth, in order to achieve a healthy, balanced physique. As a result, Taekwondo is an excellent martial art for improving physical fitness and restoring muscle tone. Taekwondo athletes have high peak anaerobic power, flexibility (especially in the legs and hips), exceptionally high dynamic lower- and upper-body strength, and core endurance.

 2. Judo

Judo is a Japanese martial art that involves unarmed combat. It typically consists of a combination of joint locks, grappling, and throws, which will help you build endurance and tone your body. It is a practical martial art because it uses the opponent's strength against them.

The benefit of Judo martial arts is that it requires you to use reaction skills, which helps you burn calories. It improves stamina, physical health, and fitness levels. Judo is also an excellent way to lose weight and burn fat. Practitioners seem to be much happier and more satisfied with their lives than non-judo practitioners. Its goal is to maximize efficiency while requiring the least amount of effort - with the right abilities and balance, you can even defeat larger opponents.

The main goal of judo is to take down your opponent for points. It is a perfect martial art for improving physical fitness.

 3. Muay Thai

Traditional Thai martial arts popularly called Thai boxing is famous in many parts of the world. For combat, this martial art employs stand-up striking and a variety of clinching techniques. The "eight limbs art" refers to the combination of elbows, knees, fists, and shins. 

For upper-body muscle endurance, this martial art is unrivaled, particularly in the shoulders. The city of Atlanta boasts of some of the finest gyms in the USA where teenagers can get the best training in mixed martial arts.  Build cardiovascular endurance through muay thai atlanta training drills by speeding up your heart rate, and you can practice this martial art in countries in southern Asia. It increases muscular build and tone while also increasing metabolism. This helps you lose weight; you can expect to burn about 450 calories an hour on average if you're practicing this art, and also improve flexibility, strength, coordination, and reflexes.

 4. Karate 

Karate is a simple and effective way for teenagers to improve their physical fitness. It was created on the Japanese island of Okinawa and can be used for fighting as well as self-defense training. Other karate styles include Goju-Ryu, Shotokan, and Kyokushin, which focuses on karate moves.

The fundamental goal of karate is to deflect, control, and disable direct assaults. Punches are aimed at the solar plexus, which is located below the sternum rather than the face and head. An opponent's oxygen supply is effectively depleted as a result of this, rendering him helpless. When fighting an opponent or defending oneself, the hands, knees, and feet come in handy.

While practicing this martial art, you can burn calories. The number of calories you burn is determined by your weight. Karate will help you to strengthen your mind, develop a more visible cognitive process, and increase your sense of calm. It can also assist you in strengthening your body, improving your reflexes, increasing your stamina, and overall physical health.

   5. Krav MAGA

This Israeli martial art form is frequently used in police and military training to defend against unarmed or armed intruders. It is typically used for self-defense and physical conditioning. It is without a doubt one of the world's most effective martial arts.

Krav Maga incorporates grappling, Jiu-Jitsu kicks, punching, and other muscle-toning exercises. Using the technique regularly can help you gain strength, stamina, and lose weight. It is intended to assist you in improving both your physical and emotional well-being.

The martial arts practice starts with a warm-up and ends with a cool-down, with several aerobic exercises and training in between. It is intended to improve not only your physical health but also your mental fitness.

  6. Capoeira 

Capoeira is a Brazilian martial arts discipline with a long history. Capoeira was first performed by African slaves in Brazil. The mixed art and dance style emphasizes the use of strength, speed, and agility in tandem.

Capoeira training consists of a variety of exercises designed to increase body strength and cardiovascular endurance. While the total number of calories burned varies, an artist burns approximately 700 calories per hour.

Capoeira motions are not only quick, but also fluid, requiring a high level of flexibility, speed, and balance. Capoeira is a great martial art to try if you want to improve your flexibility and stamina while having fun. When done properly, it aids in toning and improving your fitness level.

   7. Aikido

Aikido is a Japanese martial art that dates back to the mid-1800s. It is known as "Wago's martial art," and its goal is to bring the opposing side together.

It is a nonviolent option for teenagers. It focuses on deflecting attacks while also taking advantage of your attacker's strength and momentum. It not only teaches self-defense, but also how to live a happier and healthier life.

When an attacker strikes, Aikido believes that they must expose themselves. The artist must be aware of his or her flaws and respond in a way that does not expose himself. Instead of fighting the attacker, the defender should follow his movements and use his momentum against him.

It employs grabs, attacks, pin locks, and throws to bring down an opponent. One of the most important principles of Aikido is to maintain mental calmness and physical control of your body. Practitioners typically burn around 450 calories per hour. Aikido is less sweaty and more meditative than karate.

It is critical in Aikido training not to shake. As you practice, your spine will naturally lengthen and your eyes will naturally shift to the front. You should notice a difference in your walking style after a month of training. After a few years, you should be able to tell you’re a "martial arts person" simply by how you stand.

     8. Mixed Martial Arts

The sport of mixed martial arts (MMA) combines judo, karate, Muay Thai, wrestling, and other martial arts disciplines. It's perfect for a full-body workout. This art teaches novices physical discipline, but it is difficult to master. As a result, in order to force oneself to train, one must gradually improve one's self-discipline.

Mixed martial artists (MMA) fighters go through strength, weight, flexibility, and circuit training. This has the added benefit of improving your coordination and body awareness. MMA can help you improve your fitness by providing full-body training. If you want to tone your muscles, MMA training is a great option because it burns excess fat. It is one of the best martial arts for improving physical health.

  9. Wing Chun

Wing Chun (also known as Kung Fu) is a style of martial arts that originated in southern China. It is a practice that emphasizes efficiency and avoids ineffective movements.

Wing Chun training will help you develop your muscles, become more flexible, burn fat, and keep you relaxed. Wing Chun practitioners must condition both their lower and upper bodies in order to perform the powerful punch and kick techniques. It's an excellent martial art to learn if you want to improve your physical health.

The practice of martial arts has a beneficial effect on our lives, and providing our youth with the opportunity to participate in it and gain first-hand experience is a fantastic idea. If you are disciplined and dedicated, you will notice an improvement in your overall health regardless of which martial arts program you choose to participate in. Carefully go through this article to make a pick of any that interest you more.

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