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13 year old
220
-13
207
207 207
x.6 x.8
124 166
70 year old
220
-70
150
150 150
x.6 x.8
90 120
During the fall I play soccer and field hockey. I play soccer three days a week for one hour each day. I play field hockey one our a day on two days of the week. I could be a little more intense during my practices. I could also drink more water during the day and eat more nutrious foods.
If you wanted to get a better time on the mile then your first try you can use the F.I.T.T. principle to help you achive your goal. First you have to plan how frequent you are going to be, how intense are you, how long, and what you are going to do. You can do aerobic exercises three says a week for thirty to forty five minutes. You have to plan how intense you plan to be. Depending on how intense you are the time it willl take you to reach your goal will vary. If you subtract your age by 220 you get your maximum heart rate. If you want a higher heart rate multiply your max heart rate by.8 if you want a lower heart rate multiply it by .6.
SOCCER
Frequency: 3 days
Intensity: occasional breaks
Time: 1 hour a day
Type: aerobic
FIELD HOCKEY
Frequency: 2 days
Intensity: occasional breaks
Time: 1 hour a day
Type: aerobic
F.I.T.T in the F.I.T.T. principle is an acronym. The F stands for frequency, I stands for intensity, T stands for time, and the other T stands for type. The F.I.T.T. principle is a good way of monitoring exercise. If you use the F.I.T.T. principle you will most likely not get hurt. F.I.T.T. principle is a basic routine of exercise. The F.I.T.T. principle is a good guidline to reach your goal.
Sit-ups
Frequency: Four days a week
Intensity: Breaks after each set
Time: 10 sets of 10 reps
Type: Anaerobic exercises
Some examples of things you could do to improve your muscular endurance and strength is by lifting weights, doing sit-uos and or push-ups. If you make a goal using the F.I.T.T. Principle it will help you
reach your goal much faster. During your routine you should do anaerobic exercise. This could take you a couple months depending on how intense you are.
REACH FOR YOUR TOES
Frequency: 4 days a week
Intensity Breaks after reps
Time: 10 seconds and 3 sets on each leg
Type: Anaerobic exercises
Their are may muscles in your body. Including your triceps, biceps, quadrecieps, deltriod, and your trapezius. An exercise you can do to help become more flexibility is Reach for your toes. To become more flexibile you would have to do anaerobic exercise. By at least a couple months you will see you getting more flexible.