It is important to stay healthy and keep a healthy immnune system. I will include ways to stay active and suggest nutrition tips to fuel the body and mind.
You should and can modify any and all activities to meet your physical fitness level. You can add/reduce the amount of sets, minutes, and repititons of any activity. These activities can be done all at once or split through out your day to add up to the goal.
You should take your heart rate before and after all activities and log them.
Mondays- 30 miutes of walk/jog, Bike ride( walking/jog in place) 20 jumping jacks. 50 sit ups.
Tuesdays- 30 minutes walk/jog(Bike ride) Pass a volleyball to yourself, against a wall, or with a partner. At least 500 passes. Attempt overhand serve;.
Wednesdays-30 minutes walk/jog,bike ride, swim. Throw and catch a softball(tennis ball) Goal is to throw and catch 50 without a drop.
Thursdays- 30 minute walk /jog, bike ride, swim. 3 sets of 10 pushups(maybe girl push ups), 3 sets of 20 squats(your must squat as low your knees).
2-sets of alternating leg lunges.
Friday-Choose an activity such as basketball, volleyball, tennis, that requires only a few players and participate in a game. Get at least 30 minutes.
NORMAL RESTING HEART RATES FOR GIRLS 6-15 IS 100 BEATS PER MINUTE (BPM)
The American Heart Association(AHA)states that maximum heart rate during exercise should be roughly equal to 220 BPMmius the age of that person.You can go to AMerican Heart Association and it shows the appropriate target heart rate zone for a range of ages.
DON'T FORGET TO LOG YOUR ACTIVITY AND YOUR HEART RATE BEFORE AND AFTER EACH ACTIVITY.