Windy Whirl Physical Activity Program The goal is to exercise for four days per week. There are activities listed for specific days, however you can choose to participate in another physical activity. Write in the space what activity you were able to complete. Cross training can be riding your bike, taking a hike, swimming, walking your dog, skateboarding, playing catch, jumping rope, etc. You can also change days around. For example, you could switch Thursday and Friday which means that Thursday would be a rest day and Friday would be a walk / jog day.

Monday

Week 1 2/20 – 2/26

Week 2 2/27 – 3/4

Week 3 3/5 – 3/11

Week 4 3/12 – 3/18

Week 5 3/19 – 3/25

Week 6 3/26 – 3/31

Physical Education and Setting Goals

Rate of Perceived Exertion

Target Heart Rate Zones

The Water/Soda Challenge

The sleep challenge and being positive with yourself

How to run/walk a community race

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Walk 5 mins & jog 1 min, repeat two times OR Jog 5-10 mins

Rest day OR Cross train for 15 to 20 minutes

Walk 5 mins & jog 1 min, repeat two times OR Jog 5-10 mins

Rest Day

Walk 5 mins & jog 1 min, repeat two times OR Jog 5-10 mins OR Cross train for 15 to 20 mins

Rest Day

Walk 4 mins & jog 2 mins, repeat two times OR Jog 10 mins

Rest day OR Cross train for 15 to 20 minutes

Walk 4 mins & jog 2 mins, repeat two times OR Jog 10 mins

Rest Day

Walk4 mins & jog 2 min, repeat two times OR Jog 10 mins OR Cross train for 15 to 20 mins

Rest Day

Walk 4 mins & jog 3 mins, repeat two times OR Jog 15 mins

Rest day OR Cross train for 15 to 20 minutes

Walk 4 mins & jog 3 mins, repeat two times OR Jog 15 mins

Rest Day

Walk 4 mins & jog 3 min, repeat two times OR Jog 15 mins OR Cross train for 20-30 mins

Rest Day

Walk 3 mins & jog 4 mins, repeat two times OR Jog 20 mins

Rest day OR Cross train for 15 to 20 minutes

Walk 3 mins & jog 4 mins, repeat three times OR Jog 20 mins

Rest Day

Walk 3 mins & jog 4 min, repeat three times OR Jog 20 mins OR Cross train for 20-30 mins

Rest Day

Walk 2 mins & jog 5 mins, repeat two times OR Jog 25 mins

Rest day OR Cross train for 15 to 20 minutes

Walk 2 mins & jog 5 mins, repeat three times OR Jog 25 mins

Rest Day

Walk 2 mins & jog 5 mins, repeat three times OR Jog 25 mins OR Cross train for 2030 mins

Rest Day

Walk 1 min & jog 6 mins, repeat three times OR Jog 30 mins

Rest Day

Cross Train for 15 to 20 mins

Rest Day

Windy Whirl March 31 1 mile & 5k

EVERY STEP IS A GOOD STEP!

Windy Whirl Physical Activity Program

Windy Whirl Physical Activity Program. The goal is to exercise for four days per week. There are activities listed for specific days, however you can choose to participate in another physical activity. Write in the space what activity you were able to complete. Cross training can be riding your bike, taking a hike, swimming, ...
Download PDF
82KB Sizes 0 Downloads 198 Views
Report

Recommend Documents

Windy Whirl Physical Activity Program
The goal is to exercise for four days per week. There are activities listed for specific days, however you can choose to participate in another physical activity.
Physical Activity Log.pdf
There was a problem previewing this document. Retrying... Download. Connect more apps... Try one of the apps below to open or edit this item. Physical Activity ...
Physical Activity - The Community Guide
reduced risk of cardiovascular disease,4–9 ischemic stroke,10,11 type 2 (non- ..... Other benefits of these programs included small improvements in flexibility ..... Fielding, MD, MPH, MBA, Los Angeles Department of Health Services, University ...
Physical Activity - The Community Guide
College-Based Health Education and Physical Education. 96 .... counseling; risk factor screening and education at worksites, schools, and community ...... tech, in-plant, cardiovascular disease risk identification and modification program. Am.
Physical Activity - The Community Guide
Behavioral and Social Approaches to Increasing Physical Activity ... Methods used for the reviews are summarized in Chapter 10. Specific meth- ..... media campaigns alone in increasing physical activity or improving fitness. • Evidence was ...
Effects of Interactive Physical-Activity Videogame Training on Physical ...
Oct 1, 2012 - cognitive performance in older adults are reliable, with one review reporting an effect size .... assesses current (past-year) physical activity for different activity categories practiced at least ..... extraordinary finger speed and a
Effects of Interactive Physical-Activity Videogame Training on Physical ...
Oct 1, 2012 - Achtman, R.L., Green, C.S., & Bavelier, D. (2008). Video games as a tool to ..... Movement Time: Choice RT (ms). 21.84 57.16. -42.75. 67.24.
research methods in physical activity
with examples from the Statistical Package for the Social Sciences (SPSS) to analyze data on 30 players from the 2008 ... research report. By systematically ...
research methods in physical activity
... the Statistical Package for the Social Sciences (SPSS) to analyze data on 30 ... provides practical research tools and replaces research-induced anxiety and ...
Measuring physical activity-related environmental ...
May 26, 2010 - d) Exercise equipment. 60.2. 39.2. 96 e) Car. 86.1. 13.3. 98 f) Dog. 19.3. 80.1. 98. 9. Workplace or study environment. 0.83 b a) Escalators. 47.4.
research methods in physical activity
A new chapter devoted to mixed-methods models of research that employ both quantitative and qualitative methods to provide a more balanced look at the research problem. In addition to the improvements in the sixth edition, Research Methods in Physica
Measuring physical activity-related environmental ...
May 26, 2010 - 2010 Spittaels et al; licensee BioMed Central Ltd. This is an Open Access article ... It appears to have good reliability and predictive validity.
studying physical activity from brand
This all-inclusive approach gives students a solid background in the field and prepares them for further study and course work. This engaging and jargon-free ...
research methods in physical activity
Research Methods in Physical Activity, Sixth Edition, presents an engaging ... the Statistical Package for the Social Sciences (SPSS) to analyze data on 30 players ... devoted to mixed-methods models of research that employ both quantitative ...
research methods in physical activity
with examples from the Statistical Package for the Social Sciences (SPSS) to analyze data on 30 players from the 2008 Professional Golfers' Association (PGA) ...
Hexa-Whirl Pattern - US Terms.pdf
There was a problem previewing this document. Retrying... Download. Connect more apps... Try one of the apps below to open or edit this item. Hexa-Whirl Pattern - US Terms.pdf. Hexa-Whirl Pattern - US Terms.pdf. Open. Extract. Open with. Sign In. Mai
HOBY Alumni Post WLC Tour Program The Best of the Windy City
Skyline Cruise along Lake Michigan. See Chicago from the water, we'll depart from Navy Pier for an afternoon on the lake. Free time and Fun at the Navy Pier!
Windy City Weasels -- Game 79
Windy City Weasels -- Game 79. At Guthrie's Tavern. November 19, 2009. Score. 1901. 1902. 1903. 1904. Timing, in Minutes. 15/10. 10. 10. 10. Austria (Pete McNamara). 50. 5. 6. 5. 4. England (Jim O'Kelley). 130. 5. 8. 8. 10. France (Peter Yeargin). 90
Mechanisms linking physical activity with cancer
Jan 31, 2008 - Support for an effect of physical activity on the cancer process comes from smaller randomized ..... https://www.compass.fhcrc.org/trec/ all lInks ...