September 15 through October 15 is Hispanic Heritage Month. To celebrate this amazing culture, we suggest you try Zumba! This sport originated in Brazil and has become sport that is enjoyed by people all over the world. Your challenge this week is to master the first 3 minutes of this video. Next week tackle minutes 3-6...the next week tackle learning to perform minutes 6-9. By the end of Hispanic Heritage Month you can take a 10 minute break in the middle of your studies and complete this high intensity cardiovascular activity. Have fun!
This exercise builds the foundational muscles such as the glutes, hamstrings and quadriceps. Lunges are foundational leg exercises as well. They work the same muscles, however, the quadraceps receive a more direct work out. Working at your desk and computer for hours at a time can cause tight muscles, or worse cause muscle atrophy. These two exercises wake up your hip and leg muscles, and hopefully your brain as well. If you need a brain break between Edgenuity lessons, work out along with this video for a change. This will also prepare your body for the cardio you do after the school work is done. Enjoy!
TP Strength Training With Coach Woods!
As we know...streng training is one of the key componenets to a healthy body. It can be a challenge to find ways to use weight to excercise our muscles if we do not belong to a gym or have weights at home. However, with a little creativity you can implement a resistance training element to your daily routine. Join Coach Woods as he uses TOILET PAPER to create an opportunity to build muscles!
As we work hour after hour in an online environment our bodies need to take a little break here and there. Even 5 minutes of stretching can invigorate our bodies...and mind. An easy stretching routine can also be an option on those days when you may be feeling a little under the weather. Please read this article and try out some of these easy stretches that can be done at your desk or from the side of the bed.
Strength Training-A Healthy Core
Strength training training of all types is very important for all over health. Core strength training, however, provides a foundation for all other parts of the body. You might say...strength training starts with a health core. Including the abdominal exercises included here 3-4 times per week are a great start on this important foundation.
Besides creating a strong base, ab training also helps you with your balance and stability. This added stability can then help you with all sports activities. To be a better soccer player, a strong core is needed to use other body parts to propell that ball. In volleyball a strong core will help you increase the velocity that you strike the ball into your opponents court. In horseback riding a strong core will help you sit straight in your saddle and communicate clearly with your horse. All sports benefit from increased core strength.
For Independent Study students it makes even more sense to focus on core strength. You do not need a lot of equipment to do an ab workout. An Ab Ball would be nice, but a chair, couch or the floor will work as well. These workouts can be done in 10 minutes or less too. These make for a perfect brain break between Edgenuity lessons.
So take our challenge. This week work these into your routine at least 2 days per week. Add these to your PE log by Friday 2pm. Don't let any obstacles get in your way! Let's WOOP those away. Jump into the comments and tell us 1. The obstacle...2. Your plan for getting around that obstacle so that you can complete this challenge and get started on a healthier you!
Photo by Gabin Vallet on Unsplash
little self-motivation and a focus on the mind/body benefits of exercise...independent study can be a healthy place to be.
The California Department of Education has PE content standards that guide what every California middle school student should be learning. The activities that home schoolers participate in should be aligned with these. They can be categorized into the following categories. Students should make sure to engage in these on a weekly, if not daily, basis.
Another set of standards focuses on maintaining a level of fitness to improve health and performance. Cardiovascular activities are a great way to do this. Taking daily walks and jogs get the heart beating. Youtube has thousands of fun work out videos that support the cardiovascular system through aerobics, kickboxing and dance. Have fun AND get a healthy heart!
Doctors recommend 20-30 minutes of strength training 2-3 times per week. This strength training does not mean you have to join a gym, bench press a 100 lb barbell and down 125 mg of protein. (Although it is not a bad idea.) Get a cheap set of resistance bands off Amazon. If that does not work, grab some canned food, bottled water, and your mom's heaviest frying pan. Even our bodies can be a source of resistance in strength training. Sit ups, push ups and planks are great activities for creating a strong core. Be creative and you can build those muscles too.
Sitting at a computer long hours can really tighten up those joints and muscles. Flexibility exercises are critical for an I.S. student. Take a brain break at the end of every Edgenuity lesson. Spend 5 minutes stretching. Touch those toes and try a hurdlers stretch or two. A stretching routine will not only bring blood to the muscles, but the brain too.
We are fortunate to work from home. Take advantage of this by using this time to get healthy. Focus on the 5 areas we discussed to create a healthy lifestyle. Make those 240 minutes a week count! Your body will thank you.
Week 1 Challenge: Choose one of the following things we discussed to add to your weekly work out routine: 1. Join a sports team 2. Do a minimum of 12 minutes of the Billy Blanks video included here. OR 3. Go for a hike. Once you complete the challenge, jump into the comments below and tell how this activity made you feel. Have fun!
Darci Syfert, Ursula Fabiano and Vicki Jones are teachers at Desert Learning Academy in Palm Springs, CA.