Happy winter!

Name_____________________	Hour____________

Your assignment is to promote your personal fitness over winter break. It is recommended that you complete an hour a day of physical activity for a total of 7 hours per week. At least 3 cardiovascular workouts, 3 flexibility sessions, and 2 strength sessions should be a part of your 7 hours per week. It is also recommended that you eat 5-9 servings of fruit and vegetables each day. Please document your activity on the calendar. You may document your fruit and vegetable intake.

A cardiovascular workout should elevate your pulse above 140 BPM for a minimum of 20 minutes (Aerobic Zone) or to approximately 123 BPM for a minimum of 60 minutes (Fat Burning Zone).

A flexibility session should stretch all of your major muscle groups. Stretch for 8-10 seconds easy and then increase the tension to overload the stretch for another 8-10 seconds. A yoga session is appropriate too!

A strength session should include both upper and lower body resistance exercises.

The mandatory lifts we do in class are the preferred lifts. If you don’t have access to a weight room you can perform alternative lifts as described in class. Examples include: wall sits, lunges, push-ups, planks, curl-ups, squat thrusts and chair dips.

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