| Show MoNdAy May 8 2000 SiANdARd'ExAMiNER EHucaie's Kids © V ‘ :v i To get more energy’ Aerobics Simple fun ways supply- ' Do you know what makes an exercise aerobic? It’s air —oxygen actually An exercise is aerobic if it makes your heart and lungs work harder Working harder makes them stronger and able to use oxygen more efficiently And that’s good! To get the most benefit from an aerobic exercise such as bicycling or jumping rope you need to keep doing it for 15 to 30 minutes at a time Build your endurance slowly by doing a little more each day - 5 r vx - The funny thing about energy is the more you use it the more you have next time you need it To build your endurance choose any aerobic activity I you enjoy and do it for as long as you 'can Tomorrow you’ll be able to do it for a little longer ' On this page and the next are activi- ’ ties involving two popular aerobic activities: bicycling and jumping rope1 4 Here are some more: knee shippers - v? - - Go for a swim Any stroke even ' " 'ilzf e is great exercise So is treading water doggy-paddl- 5 up your ice skates roller skates skates and go for an ener- getic glide At many indoor rinks you Lace or ” in-li- ne can skate to music If you’re outdoors and crave some tunes wear a ' Walkman1 - - - - ) fl - ' Get your dancin’ shoes on and turn up the stereo (No slow songs!) Any style of dance done energetically will give you quite a workout You can also work on improving your moves! i Get together with some kids from the neighborhood and play an energetic game of kickball or tag Adjust the gears A bicycle " Take the dog for a long brisk walk If you don’t have a dog borrow one from a neighbor or take a friend Mi along instead endurance to build your stamina use up your t & built ror you You like to bike right? Bicycling is popular with people of all ages because it’s fun you can do it almost anywhere alone or with friends and it’s great exercise! If you’re not comfortable cycling it may be because your bike doesn’t fit you Riding a bike that doesn’t fit is like running in sneakers that are too small (ouch!) or too big (wobbly!) If you’re going to build up endurance by cycling for longer and longer distances you’re going to have to get comfortable Here’s how to adjust your bike to get the perfect fit Don’t place your bike in a high gear and then struggle along at a low speed This increases the pressure on your knee joints and reduces the exercise benefits Instead switch to a lower gear which will cause the pedals to revolve faster Activity fszvtt — 73?? S4 Adjust the seat Your leg should be almost fully extended when the pedal is all the way down Height and angle of handlebars Adjust until when seated your weight is evenly distributed over the seat pedals and handlebars Use toe clips on the pedals help maintain a balance of strength between the quadriceps (front thighs) and hamstrings (back thighs) because they enable you to pull up (using your hamstrings) as well as push down (using your quadriceps) throughout each revolution of the pedals Clips v - One size fits all? Look through your daily newspaper to find ads for things that need to fit you in order to be useful or comfortable As a class see how many items you can come up with If you were running a business that made and sold one of these items what challenges would you face that a business selling “one size would not face? Activity fits all” items - Get your bike in gear Now that your bicycle is a perfect fit let’s take it for a spin Where can you ride a bicycle in your neighborhood? On a large sheet of paper draw a map of the area near your home Use a green craybn to draw the roads that are safe for cycling Use a red crayon to draw the roads that are too dangerous to bike on Take a bicycle use survey of the students in your grade Ask if they own a bike how often they ride it and whether they would like to know of other students who enjoy bicycling Post a list of cyclers looking for cycling buddies Consider working with an adult to form a bike club to plan rides as a group |
