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Whether your teen wants to gain speed for sports, feel confident in his or her own skin, or bulk up, here are some fitness tips you can share to help him or her exercise safely.

Don't Do Chest Exercises Every Day
The dangers of overtraining apply to all muscle groups, but is most commonly seen with chest workouts. Working the chest too often is one of the worst habits boys get into. By the time they're in their 20s, the chest muscles are so over developed and tight, they look like cavemen. Muscles break down and tear each time they are strained, and they need proper recovery time to grow.

Learn Muscle Balance
Teach your to teen to exercise the entire body, both upper and lower halves. Too many individuals will either focus on their lower body (girls) or upper body (boys). Power, strength and a strong core all come from the ground up. Teens need to have a strong base in order to distribute that power and energy in whatever they're doing. Make sure your teen alternates lower- and upper-body strength training exercises. In addition, he or she should learn balance, bodyweight and plyometric exercises.

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Whether you're heading off to spin class, boot camp, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a source of unnecessary calories, so "drinking water is usually fine until you're exercising for more than one hour," says Newgent. At that point, feel free to go for regular Gatorade-type drinks (and their calories), which can give you a beneficial replenishment boost. But worry not if you like a little flavor during your fitness: There are now lower- cal sports drinks available, adds Newgent, so look out for 'em in your grocery aisles.

Let it snow! The white stuff increases the calorie burn of each step. For example, a 30-minute moderate walk on an even surface burns 106 calories for the average 140-pound woman. Snowshoeing for the same amount of time more than doubles the burn, to 256 calories. Runners, meanwhile, can safely jog through the season by stealing these get-a-grip strategies from the pros up north, who regularly brave the flakes.

1. Invest in a trail-running shoe for its deeper treads, which provide better traction — some water-resistant models, like the Asics Gel-Arctic 2 WR ($90, asics.com for info) have removable spikes on the outsole — or a set of winter cleats, such as Yaktrax ($30, amazon.com), which slip on over your running sneakers.

2. Listen to your body: Run slower than usual and take shorter strides. "If you continue your normal stride length, your calves will be sore the next day, because you tend to claw the ground with your toes to keep your footing," says marathon coach Ronnie Carda, PhD, coordinator of the University of Wisconsin-Madison's physical activity program.

3. Skip the hills. "More falls happen on downhills, because you naturally tend to pick up your pace, making it harder to stop when you hit an icy patch," says Jan Ochocki, a coach with the Road Runners Club of America in Minneapolis.

4. "Get out while the powder is down" is the basic rule of thumb, Carda says; sit it out if snow refreezes overnight into hard-packed ice.

Drinking tea dates back to ancient China, and in recent years the spotlight has been on its health benefits. Black and green tea are rich in plant chemicals, some of which are called flavonoids, which have antioxidant effects. In studies of people who drink tea regularly, their blood vessels were healthier and their risk of heart disease lower. Of course, many people who drink tea do other healthy things too, like eating more vegetables and doing more exercise so it can be hard to pinpoint the effect to tea-drinking alone. But why not take on all of these healthy things this winter: more vegetables, taking time to enjoy tea, and going for a walk every day.

"If plan A didn't work, the alphabet has 25 other letters. Stay cool "

Strong people are harder to kill than weak people and more useful in general.

Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.