Developing Talents – Goal 8
Theme: Be Heart Smart
Subject: Physical fitness, sports
USE FOR Faith in God Activity Days Activity or Family Home Evening
| GOAL 8 – Plan a physical fitness program for yourself that may include learning to play a sport or game. Participate in the program for one month. |
See MORE CHOICES below to find two more themes for this Goal 8.
INVITATION: Give girls invitation ahead of time (available in book – see below).
ACTIVITY DAYS PLANNER
Be Heart Smart (learn to exercise your heart wisely)
1. LEARN HEART-SMART STEPS: Print the Heart-Smart Exercise Workout chart (shown; see below to DOWNLOAD). Have an aerobics instructor show you heart-pumping exercises.
2. EXPLAIN THAT THE HEART MUSCLE NEEDS EXERCISE: Talk about how your heart muscle needs exercise to keep it pumping efficiently.
3. TALK ABOUT HEART FITNESS: If you lack energy and feel tired after running half a block, or if you sit around a lot, your heart may be out of shape.
4. WARM UP YOUR HEART: Get your muscles going slowly with flowing exercises or stretches, not jumping or running. Move your head from side to side to stretch your neck, then stretch your shoulders, arms, and legs. Stretch just enough to feel it, and stop if it becomes painful.
5. FIT-PEAK HEART: To get your heart muscle pumping strong, start doing cardiovascular exercise (such as jogging) for at least 30 minutes, 3 to 5 times a week. Your resting heart rate is probably 60 to 80 beats per minute; it reaches 140 to 170 when you are in the middle (or peak) of a vigorous cardiovascular workout. The higher your resting heart rate, the worse shape your heart is in. When your heart is not in good shape, it has to pump harder to get the blood to your body.
6. WHEN CHECKING YOUR HEART RATE during a workout, take your pulse within five seconds after interrupting exercise, as your heart rate decreases once you stop moving. Count pulse for 10 seconds and multiply by 6 to get the per-minute rate.
7. LET YOUR HEART SLOW DOWN: After vigorous exercise, continue moving slowly until your heart rate is 100 beats per minute or less, to avoid putting stress your heart.
THOUGHT TREAT (Heart-Shaped Apple). Cut half an apple into a heart shape. Healthy foods make a healthy heart. Avoid fried foods, drink 6-8 glasses of water daily, chew food slowly, and don’t skip breakfast.
