FL - Workouts Lesson

Workouts

Introduction

- 15 minutes per day - Exercise Routine WEEKLY WORKOUTS! 15 minutes STEP 1: 10 MINUTES WARMING EXERCISE Get warm and loose and ready to work out! STEP 2: PUSH UPS 3 sets 12 repetitions. Remember you can always modify your push-up as needed. STEP 3: BACK SQUATS 3 sets 10 repetitions. Make sure to keep your knees behind your toes. STEP 4: THE TABLE 3 sets 20 seconds each. Focus on your core and your breathing. STEP 5: ARM LATERAL RAISES 3 sets 15 repetitions. For a little extra, hold your arm outs a little long at the top. Overview of Workouts

Throughout this class, you will complete many workouts. These workouts will increase in duration and frequency. You are allowed to choose what workouts or exercises you complete. In this module, you will be given many workout ideas and options. You will also learn about your target heart rate zone and how it relates to your workouts.

 

 

Explore

EXPLORE the graphics below to see what workout you should try, how to take your pulse correctly, and what your target heart rate zone should be.

WHAT WORKOUT SHOULD I TRY? Do you like creating your own workout or following someone else? ON MY OWN Do you like being outdoors? NO: Make your own HIIT (high intensity interval training) workout! Find activities you enjoy (squats, jumping jacks, jump rope, mountain climbers, burpees). Intersperse the activities with rest periods. Examples can be found online for ideas! YES: Go for a run or jog outside! Jog around your neighborhood or at a park and enjoy the beautiful outdoors! Do you like creating your own workout or following someone else? FOLLOWING SOMEONE Do you like to dance? YES: Try dance videos that can be found online or play dance video games (like Just Dance)! These videos and games are great workouts. NO: Do you feel stressed out or enjoy mediation? YES: Try yoga videos! Yoga videos can be found online. Yoga DVDs are also available and can be even found on some TV channels. They are a great way to workout and manage stress. NO: Try workout videos! Workout videos can be found online and are also available as DVDs. Workout videos walk you thorough a workout step by step! TAKING YOUR PULSE Throughout this course, you will take and record your pulse before and during your workouts. Check your pulse on your wrist. Place two fingers gently on the artery of your other hand, just below the thumb. Do not use your thumb - it has its own pulse. Count for one minute and record your results.  TARGET HEART RATE ZONE Each person has a maximum heart rate that should not be exceeded. Find your maximum heart rate by subtracting your age from 220. For a 16 year old, subtract 16 from 220. 220-16=204 Beats/Minute The percent range of your heart rate while exercising is your target heart rate zone. Your target heart rate zone is the desired level of intensity for most people. Target Heart Rate Zones Fat Burning: 40% - 50% of Maximum Heart Rate Healthy Heart: 50% - 70% of Maximum Heart Rate Kick It: 70%-85% of Maximum Heart Rate Power: 80%-90% of Maximum Heart Rate Red: 90% + of Maximum Heart Rate    

 

Challenge 

Working Heart Rate

Walk in place for one minute. Take your pulse and jot down your result. Now, run in place for one minute. Take your pulse again and record the result. Sprint around your house for one minute. Take your pulse one more time and record the result. Do you see the correlation between intensity and heart rate? Your heart rate should have been lowest after you walked in place and highest after you sprinted. Why do you think that is? 

1. Walk in place for one minute. Take your pulse and record the results. 2. Run in place for one minute. Take your pulse and record the results. 3. Sprint around your house for one minute. Take your pulse and record the results. 4. Compare. What do you see??

 

Let's Work Out!

Workouts are an important part of this class. They are worth half of your grade. While workouts are required, they should be enjoyable! Find workouts that you enjoy doing and can continue to do after this class is over.

What Is Your Takeaway? 

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