Physical Activity
Limit Screen Time
How active do you want to be today?
Target: 60 minutes or more of Moderate to Vigorous physical activity every day.
The links below correspond with the Borg Rate of Physical Exertion Scale
For students in grades 3-5, we talk about these zones when we use the heart rate monitors. An important thing to understand, is that some of these activities may be more or less challenging for different students. We are all different - different talents, different strengths, different motivations, different ways of doings things, and different areas to grow!
The talk test is a simple way to measure relative intensity. In general,
if you’re doing moderate-intensity activity, you can talk but not sing during the activity.
if you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
Source: CDC, Center for Disease Control
Warm Up
Very Hard
90-100% of HR Max
Benefits: Help athletes develop speed
The highest level of activity. Feels impossible to keep going. Uncomfortable. Out of breath. Cannot talk or utter a word.
Activities: Sprinting, racing, HIIT, Tabata, Cross Fit
Vigorous
80-90% of HR Max
Benefits: Increases maximum performance capacity for shorter sessions
A high level of activity you can sustain. Hard to maintain. Starting to become uncomfortable. Short of breath, but can speak words or short sentences .
Activities: Jumping rope, jogging, running, hiking, swimming, bicycling, heavy gardening
Moderate
70-80% of HR Max
Benefits: Improves aerobic fitness
The mid-level of activity you can sustain. Feels like you could keep this going all day. Heavy breathing, but you can hold short conversations.
Activities: dynamic stretching, slowly bicycling, walking quickly, general gardening
Light
60-70% of HR Max
Benefits: Improves basic endurance and fat burning
A low level of activity that you can sustain for hours. You are comfortable. Plenty of breath. You can hold a conversation with someone.
Activities: walking, dynamic stretching, vacuuming, sweeping, light gardening
Cool Down
Very Light
50-60% of HR Max
Benefits: Helps with recovery
The lowest level of activity. Feels impossible to keep going. Comfortable. An abundance of breath. You can carry on a conversation with no trouble.
Activities: Static stretching