Happy FridayWellness Exploration Day

Next: We have all jumped rope before but how many of you have rope trained?

To start today: Write in your notebook what you food and beverage items you consumer. Also indicated whether you

engaged in any activity.

Rope Training

• The constant motion of the ropes activates the core and upper body.

• The ropes generate more sustained power than running which means one is getting a metabolic, fat burning, conditioning workout without taking a step.

What is HIIT?

• Does anyone know what this acronym stands for?

• High - Intensity Interval - Training (HIIT)

What does HIIT mean?

• Challenge – Recovery – REPEAT • Workouts are meant to fatigue your body within 30

seconds to one minute. • Workouts alternate between aerobic and anaerobic

intervals. – Aerobic training: promotes the circulation of oxygen through

the blood and is associated with an increased rate of breathing – Any type of cardio exercise

– Anaerobic Training: oxygen is used up more quickly than the body is able to replenish it inside the working muscle. – Very brief, intense exercises where the muscles use glycogen not oxygen

HIIT Activity

• Using the classroom technology, you will break into groups of four to research and write a HIIT workout.

• Each workout must be 10 - 12 minutes and include at least three different exercises.

• No two groups can have the same workout.• Each group must explain and briefly

demonstrate their workout.

HIIT Example

• 20 Pushups• 20 Squats• 20 Knee Raises• 20 Burpees

Each set with 10s of rest in between. Repeat 4 more times.