Training program for avid runner Target heart rate Karvonen formula Target heart rate = ((maximum HR- resting HR) x %intensity) + resting HR Maximum heart rate= 220-27(age) = 193 193-60(Rest H.R) = 133 133 x 11 (intensity) + 60 (Rest H.R) = 72Beats per minute Training program for an avid runner Period Types of exercises Duration Sets Rest intervals reps Assessment Week 1 $ Week 2 Aerobic exercise · Brisk walking · Taking stair up Performed for more than 15mins At a period of two weeks 2 · 30mins for 300m · 15mins for 1500m 30 secs · Improved heart rate from 60 to 80% Week 3 Static strength training 15 -20 maximal voluntary actions 3 sessions per week 60secs · Muscle build up before the end of two weeks Week 4 Anaerobic training 30secs · Increased strong heart · Stamina build up · Improved muscle health Week 5 Circuit training · Treadmill and press ups 6 -10 exercises 1 30- 60secs Continue for 30-60 minutes One after another · Mobility · Strength · Stamina…
The Toughest Assignments for Sedentary Kids are physical: BUT are they worth it? Look:Kids love playing. They really love being active. This activity benefits children to be active for about an hour every single day in their life. However, not all kids are willing to take up any active things like sport. Here are a few health benefits of physical assignments. Sit less It is not a good habit to lay down or sit for long in a day. You see, children need to sit less to create a lifestyle that is healthy. One of the things that encourages much sitting is electronic media. To some extent, it needs to be regulated. So as to have kids sit less and move more. In school, children will have to sit for long as they learn, do classwork, and get taught. However, they still get some time to move around. Thus, as a parent, you should also strike that balance at home. Like during holidays, let them move more. Give them activities that encourage movement. Find fun activities that can actively engage…