What is a Tabata?

 Here is an infographic of what a Tabata is and how it is used in relation to exercise.

Think you are ready to take on this type of workout.  Here is an easy to understand guide to an actual 30 min Tabata Workout.  Have fun...

Week of 8/24-28 (RUSSELL RELAXATION)

Below you will find the workouts from the week of 8/24-28.

Your Average Daily Calorie Requirements, Easy Ways to Burn off 100 Calories

Burning Calories doesn't always have to be a heavy undertaking with hours spent at the gym.  A high intensity 10-minute home workout can burn calories at lightning speed.

Some Calorie Math with your Average Daily Calorie Requirements ( this can differ based on the type of lifestyle that you are living).

The Calorie Math Poster helps everyone understand how to balance calories coming in and going out. 

The message is simple, "Maintain an active lifestyle and be aware of the calories that you eat and drink at each meal."

Here are key messages and facts on this beautiful poster that gives all of the stats for movement and health:

• Whole unprocessed foods that are low in added fats and sugars and higher in fiber fill you up on fewer calories. 
• Fried foods increase calories by up to three times!
• Any movement counts, pick a favorite to burn double or more calories moving versus sitting.
• It is easy to lose a pound a week by eating 250 fewer calories and moving more to burn 250 calories per day with exercise.
• Calories per day for various activity levels are shown.
• How to balance calories per day by dividing them between meals and snacks
• How many calories are in a pound of body fat?

Below are 2 posters to show how many calories are in many foods and how long it takes to walk them off.

Tips on staying hydrated / How to know when you are thirsty

Drinking More Water During Hot Weather

When you spend time outside in hot weather you probably start to feel thirsty in a fairly short time. That's a normal response and one you should pay close attention to—it means your body needs more water to deal with the heat. Learn why this happens, the symptoms of dehydration, and how to ensure you are drinking enough water when the temperatures rise.

Your Body Needs Water to Deal with Heat

Your body functions best within a certain temperature range, and when you get too warm, it needs to cool off. There are a couple of ways your body accomplishes this cool-down. First, your blood vessels dilate to increase blood flow to the skin. This allows excess heat to radiate away from your body. Then, you also start to sweat. Evaporation of the sweat cools the skin, which in turn helps to cool the whole body. The problem is that excessive sweating can lead to dehydration.

You sweat more when the temperature's hot, especially if you're working or exercising in the heat. Drinking water helps replenish the fluids lost by excessive sweating. If you don't get enough water, you may become dehydrated, and the combination of hot temperatures and dehydration can lead to serious heat-related illnesses.

Signs You Need More Water

For most people, thirst is a very good indication that you need more water. Even before you become dehydrated, you'll feel thirsty, and your mouth may feel dry or sticky.

After a while, you may also become lethargic and fuzzy-headed. Other signs include reduced urine output (and the urine is dark yellow). You might even notice your eyes look a bit sunken and feel dry.

Even a little dehydration can be a problem, so don't ignore those early signs. Even mild dehydration reduces your ability to think clearly and your physical coordination.

Tips for Hydrating in Hot Weather

^·         Start hydrating right away.

It's easier to maintain your fluid balance if you start out in a well-hydrated state.

• Schedule regular beverage breaks and keep a water bottle handy so you can take frequent sips of water while you work or exercise.
• Choose electrolyte-replacing drinks for maximum water absorption when you are exercising for more than an hour or when you are sweating excessively during exercise in hot weather.
• Drink water after you've finished work or an exercise session.
• Snack on fresh fruits that are rich in water, like berries, watermelon, peaches, and nectarines.

How can I tell when I'm dehydrated?

·         One of the easiest ways to tell whether you are adequately hydrated is by checking the color of your urine. In general, light colored urine is an indication of adequate hydration. If you are experiencing infrequent urination and the color of the urine is dark yellow, these are signs of dehydration.

·         Other signs of dehydration are: thirst, headache, constipation, fatigue, weakness, dizziness, irritability, cramps, depression, weight, gain, water retention, skin blemishes, vomiting or nausea, and bladder infections.

Russell Relaxation Workout

Click on the link below to access your workout video Google Slide:

Things to do today:

1) Perform the FULL workout.
2) Submit the video into google classroom.

What is a Burpee, it's Possible Benefits and How to Perform One

What is A Burpee

Burpees are a compound movement requiring muscular strength and endurance, coordination, power, and cardiovascular fitness simultaneously.

An example of a Burpee in Slow Motion:

Below is a "How to" Burpees for Beginners Video 

(click on video to play)

How to Perform The Basic Plank

According to Wikipedia.org, the Plank (also called front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push up for the maximum possible time.

The Guiness World Records lists the record for longest duration of a front plank, resting on elbows, as 8 hours, 15 minutes and 15 seconds, set by veteran Marine officer George Hood on February 20, 2020.

How to insert a picture or clip art into an excel file (similar to google sheets)

Here is a work around if you do not already know how to insert a picture or clip art into an excel file, which by the way is similar to the Google Sheets File that I sent earlier today via google classroom.

Hopefully this works for you. 
If you have come up with some other way to show evidence of your work, please email me so that I may see if that is a viable option.

50 Burpees Challenge

Try this Challenge out!

Don't forget to mark your progress. 

Good Luck!

Morning Stretch Workout

The Morning Stretch Workout is one of those "quick" little routines that you can do first thing in the morning that can help you become unstoppable and stay that way...Enjoy!

FOCUS: Full Body

DIFFICULTY: Perfect for beginners