| October 31th
Don't eat too much candy, we'll only have to work it off!!!!!!
We introduced some arm movements today. Remember, arm movements above
the elevation of the heart cause the heart to work harder.
We can use more music. It has to have a good beat and no inappropriate
lyrics.
October 25th
SLOW!!!!!!!!!!!!! We must go slower, especially for the students who
are not getting the basics. Believe me, you'll be happy in a couple of
weeks
when are steps are more difficult AND we are using arm motions.
Today, we learned the tap step. Every even beat is a tap, with the tap
step. The pattern is RIGHT LEFT LEFT RIGHT. Our basic step, if you recall,
was RIGHT LEFT RIGHT LEFT.
The majority of our steps are 4 beats. We do 8 sets of 4, for a total
of 32 beats.
October 24th
Aerobic, basically means, with oxygen. The terms aerobic exercise and
cardiovascular exercise will be used interchangeably.
Frequency of aerobic exercise should be 3X per week or every other day.
The duration of aerobic exercise should be from 20 to 30 minutes.
The intensity of the aerobic exercise should be such that your target
heart rate is met. Your target heart rate is 60 to 80% of your maximum
heart rate. Your maximum heart rate, in turn is the constant 220 minus your
age. So.....
.6(220-X) and .8(220-X)
For a 15 year old, the target heart rate zone would be 123-164.
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