Choosing the right intensity level for exercise is really important. It helps you get the most benefits without getting hurt, especially for Year 8 students. Here are some simple guidelines to follow based on the FITT principles:
1. Frequency:
Try to be active for at least 3-5 days each week.
Swedish health advice says that young people should do moderate to vigorous activities for at least 60 minutes every day.
2. Intensity:
Change the level of intensity depending on your age and fitness:
Moderate Intensity: This includes activities like brisk walking or cycling. You should aim for 50-70% of how fast your heart can go, which is called your maximum heart rate (MHR). You can find your MHR by doing this: .
Vigorous Intensity: This includes things like running or playing competitive sports. You want to be at 70-85% of your MHR for these activities.
3. Time:
Start with 20-30 minutes of activity for each session.
Gradually work your way up to the recommended 60 minutes as you get fitter.
4. Type:
Pick fun activities that mix aerobic exercises (that make you breathe harder) and strength training.
This way, you’ll stay interested and help yourself get stronger overall.
Remember, it’s really important to pay attention to how your body feels. Make sure to adjust how hard you are exercising to keep things safe and effective.
Choosing the right intensity level for exercise is really important. It helps you get the most benefits without getting hurt, especially for Year 8 students. Here are some simple guidelines to follow based on the FITT principles:
1. Frequency:
Try to be active for at least 3-5 days each week.
Swedish health advice says that young people should do moderate to vigorous activities for at least 60 minutes every day.
2. Intensity:
Change the level of intensity depending on your age and fitness:
Moderate Intensity: This includes activities like brisk walking or cycling. You should aim for 50-70% of how fast your heart can go, which is called your maximum heart rate (MHR). You can find your MHR by doing this: .
Vigorous Intensity: This includes things like running or playing competitive sports. You want to be at 70-85% of your MHR for these activities.
3. Time:
Start with 20-30 minutes of activity for each session.
Gradually work your way up to the recommended 60 minutes as you get fitter.
4. Type:
Pick fun activities that mix aerobic exercises (that make you breathe harder) and strength training.
This way, you’ll stay interested and help yourself get stronger overall.
Remember, it’s really important to pay attention to how your body feels. Make sure to adjust how hard you are exercising to keep things safe and effective.