In the realm of adolescent fitness, particularly concerning obese adolescents, the role of exercise in mitigating pro-inflammatory cytokines and oxidative stress is gaining significant attention. A recent study, “ Single 30 min treadmill exercise session suppresses the production of pro-inflammatory cytokines and oxidative stress in obese female adolescents” by A. Pranoto et al., published on February 20, 2023, sheds light on this crucial aspect. This article aims to translate these findings into practical strategies for fitness professionals working with adolescent clients, emphasising the importance of engaging this demographic in regular physical activity.

Key Findings of the Study

The study by Pranoto et al. explored the impact of a single 30-minute treadmill exercise session on pro-inflammatory cytokines and oxidative stress in obese adolescents. Remarkably, it found a significant decrease in these factors 24 hours post-exercise. This suggests that even short, regular treadmill sessions can be a promising strategy to combat obesity and its associated risks in adolescents.

Practical Applications for Fitness Professionals

  • Short, Consistent Workouts: Encourage obese adolescent clients to engage in short (30-minute) treadmill sessions. This manageable duration can be particularly effective for beginners or those with low stamina.
  • Monitoring Intensity: Aim for an exercise intensity of 60-70% HRmax, as used in the study. This moderate intensity is safe and effective for obese adolescents.
  • Incorporating Variety: While treadmills are beneficial, diversifying workouts with other cardiovascular and strength-training exercises can prevent monotony and enhance overall fitness.
  • Personalised Programmes: Tailor exercise programmes to each adolescent’s fitness level and health status, gradually increasing the intensity and duration as they progress.

The Importance of Adolescent Physical Activity

Engaging adolescents in physical activity is crucial, not just for immediate health benefits but also for instilling lifelong healthy habits. Recent statistics indicate a worrying trend of inactivity among adolescents. According to the World Health Organisation, over 80% of the world’s adolescent population is insufficiently physically active. This inactivity contributes to rising obesity rates and associated health issues like diabetes and cardiovascular diseases.

Launch Your Specialisation in Adolescent Fitness with an Exercise for Adolescent Clients Course from TRAINFITNESS!

Using This Information to Combat Adolescent Obesity

Fitness professionals can play a pivotal role in reversing these trends. By incorporating evidence-based practices, like those highlighted in Pranoto et al.’s study, into training programmes, fitness professionals can effectively address obesity and its related complications in adolescents. Regular physical activity, tailored to each individual’s needs and capabilities, is key to improving their overall health and wellbeing.

Example Programme

This example programme is designed to gradually introduce obese adolescents to regular physical activity in a safe, structured, and motivating way. The combination of treadmill exercises with strength, flexibility, and nutritional guidance aims to provide a holistic approach to improving their physical health and wellbeing.

Objective: To provide fitness professionals with a structured, effective, and safe treadmill-based exercise programme tailored for obese adolescents, inspired by the findings of Pranoto et al.’s 2023 study.
Duration: 8 Weeks
Frequency: 3 times per week
Sesson Length: 30 minutes per session
Intensity: 60-70% of Heart Rate Max (HRmax)
Programme Outline:

Weeks 1-2: Introduction and Adaptation

  • Duration: 15-20 minutes of treadmill walking
  • Intensity: Begin at 60% HRmax, gradually increasing
  • Focus: Familiarisation with the treadmill, basic walking techniques, and comfortable pacing
  • Cool Down: 5 minutes of slow walking and stretching

Weeks 3-4: Building Stamina

  • Duration: Increase to 25 minutes
  • Intensity: Maintain at 60-65% HRmax
  • Focus: Steady-state walking with brief intervals (1-2 minutes) of increased pace
  • Cool Down: 5 minutes of slow walking and stretching

Weeks 5-6: Moderate Intensity Training

  • Duration: Full 30 minutes
  • Intensity: 65-70% HRmax
  • Focus: Introduce short jogging intervals (1-3 minutes) interspersed with walking
  • Cool Down: 5 minutes of slow walking and stretching

Weeks 7-8: Consolidation and Progression

  • Duration: 30 minutes
  • Intensity: 70% HRmax
  • Focus: Longer jogging intervals (up to 5 minutes), focus on endurance
  • Cool Down: 5 minutes of slow walking and stretching

Additional Components

  1. Warm-Up: 5 minutes of light walking or dynamic stretching before each session.
  2. Strength Training: Twice a week, focusing on basic bodyweight exercises like squats, lunges, and push-ups to build overall strength.
  3. Flexibility and Mobility: Incorporate yoga or Pilates once a week to improve flexibility and joint mobility.
  4. Nutritional Guidance: Provide basic nutritional advice focusing on balanced, healthy eating habits.
  5. Monitoring & Feedback: Regularly monitor heart rate and perceived exertion to ensure safety and effectiveness. Provide positive feedback to encourage adherence.
  6. Adaptability: Adjust the programme based on individual progress and feedback.

Safety Considerations

  • Ensure a thorough medical evaluation before starting the programme
  • Monitor the adolescents closely for any signs of discomfort or overexertion.
  • Keep hydration and a first aid kit accessible during sessions.

The study by Pranoto et al. provides valuable insights into the benefits of treadmill exercise for obese adolescents. Fitness professionals can leverage this information to design effective, engaging, and safe exercise programmes for this demographic. By doing so, they contribute significantly to improving the health and future wellbeing of adolescents.


  1. Pranoto, A., Rejeki, P. S., Miftahussurur, M., et al. (2023). Single 30 min treadmill exercise session suppresses the production of pro-inflammatory cytokines and oxidative stress in obese female adolescents. Click here to review the full research article
  2. World Health Organisation. (2020). Physical Activity. Available at: WHO website.

Launch Your Specialisation in Adolescent Fitness!

Are you a qualified personal trainer looking to expand your expertise and make a real difference in the lives of young people? Join our cutting-edge Exercise for Adolescent Clients course! This comprehensive programme is specifically designed to equip fitness professionals with the knowledge and skills to effectively train and motivate adolescent clients. Dive into tailored exercise regimes, understand the unique physiological and psychological needs of teenagers, and learn how to create engaging, age-appropriate workouts that promote healthy habits for life. Whether you’re aiming to combat adolescent obesity, boost sports performance, or simply instil a love for fitness in the younger generation, this course is your gateway to becoming a specialist in adolescent fitness. Get started now and be the change in the world of youth fitness! Enrol Online!

Exercise for Adolescent Clients – Distance Study

Course Info

Get Started