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The Importance of Physical Activity
The Importance of Physical Activity
Click on the video above to listen to the various benefets of exercise. While you're at home it is important to keep exercising. Each day challenge yourself to move a minimum of 10 minutes per hour. Exercising can be done anywhere so be creative, run up and down the hallway or stairs, go for a walk, dance, make a tick tock.
World Heath Organisation Recommendations:
In order to improve cardiorespiratory and muscular fitness, bone health, and cardiovascular and metabolic health biomarkers:- Children and youth aged 5–17 should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily.
- Amounts of physical activity greater than 60 minutes provide additional health benefits.
- Most of the daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone, at least 3 times per week.
Exercise with The Body Coach
Exercise with The Body Coach
We are encouraging all our pupils at TGS to join in with Joe Wicks every morning at 9am. He has an excellent reputation and these morning workouts can be done from the comfort of your own living room. Exercise can be a wonderful way of assisting your wellbeing and remaining in a positive state. Click on the image of Joe then the open new tab button to access these morning workouts on The Body Coach TV.
Every minute on the minute
Every minute on the minute
Every minute, athletes should perform an exercise, for example 10 star jumps, with the remainder of the time to be used to rest.
#1 - 10 press ups
#2 - 6 squats, 6 lunges
#3 - 30 mountain climbers
#4 - 10 tricep tips (use a chair)
#5 - odd 15 squats even 10 press ups
#6 - 15 burpees
#7 - 40 hops
#8 - odd jump squat, even tuck jump
#9 - 20 ski jumps
#10 - 20 star jumps
Be creative and try to change the exercises you do to these songs. Use the exercise list from above.
As many rounds as possible
As many rounds as possible
Athletes should perform as many rounds of the programme as possible in the time set.
Programme 1 (30 mins)
(1 minute rest after each round)
10 burpees
10 press ups
10 squat jumps
30 walking lunges
Programme 2 (35 mins)
12 squat jumps
12 plank to press up
30 mountain climbers
12 bicycle legs
12 lunges
(1 minute rest after each round)
Programme 3 (25 mins)
15 crunches
15 squat jump
30 hot hands
30 high knees
1 minute squat hold
(1 minute rest after each round)
Programme 4 (20 mins)
10 pommel jumps
10 squat / punch
20 leg raises
20 jump lunges
10 burpees
(1 minute rest after each round)
Work:Rest
Work:Rest
Athletes should perform each exercise for a set period of time then have the same amount of rest. Pick five exercises from the list do each exercise for 30 seconds with a 30 secs rest. Repeat 3 times. Be creative add your own exercise.
sit up and press
sprint on the spot
press ups
plank
walking lunges
squat jumps
plank to press up
mountain climbers
bicycle legs
star jumps
crunches
squat jump
hot hands
high knees
squat hold
squat / punch
leg raises
jump lunges
burpees
Every Monday the Sirens will be posting a workout on their youtube tv.
Every Monday the Sirens will be posting a workout on their youtube tv.
Listen and hold the press up position. Everytime the word 'Diamonds' is said go in to the plank position, when it is said again go in to the press up hold. See if you can do it for the duration.
Listen and hold the press up position. Everytime the word 'Diamonds' is said go in to the plank position, when it is said again go in to the press up hold. See if you can do it for the duration.
Listen and hold a squat when the song states 'bring sally up' stand up and when it states 'bring sally down' hold the squat again. See if you can do it for the duration.
Listen and hold a squat when the song states 'bring sally up' stand up and when it states 'bring sally down' hold the squat again. See if you can do it for the duration.
Stay Active & Healthy
Stay Active & Healthy
The Welsh Rugby Union’s physical performance department – responsible for turning Wales into one of the fittest teams in world rugby – has put together a range of training guides to help you do just that.
These guides, can be found by clicking on the image, and will benefit a range of age groups and abilities
Level 1: complete your first name
Level 2: complete your first and middle name
Level 3: complete your first, middle and surname
10,ooo step challenge
10,ooo step challenge
Challenge yourself to hit 10,000 steps each day.
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