Mr. MacDougall

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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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Mr. MacDougall

Step Aerobics