HEALTHY COWBOY CHALLENGE
12 weeks commitment!!
START A NEW HEALTHY LIFESTYLE
As part of a healthy diet, an adult consuming 2,000 calories daily should aim to:
- Eat Nuts, legumes and seeds: At least 4 servings a week. Saturated fat: Less than 7% of total energy intake
-Reduce the amount of salt and sodium:
The intake of sodium should be limited to less than 1500 mg per day. 1 teaspoon of salt is 2400 mg of sodium.
Heart Rate Zones For Exercises
The rate at which your heart beats during exercise can be used to assess how hard you are working. When performing light to moderate exercise, your heart rate increases as your work rate increases. This ensures that blood gets to the muscles so that they can get the oxygen and nutrients they need to continue working.
Training target zones can be thought of as a traffic light where the green, yellow, and red lights correspond to the intensity of exercise.
Green training zone: represents an appropriate level of intensity (light to moderate exercise)
Yellow training zone indicates an intensity that is moderate to vigorous, and if performed for too long could result in fatigue, an exerciser should slow down or proceed with caution
Red training zone: exercising at a very vigorous pace or very high intensity reflects training in the red zone, which corresponds to a red traffic light, which means you should stop.
Cardio and Strength Training
To make the most of your cardio workout, help your heart increase muscle and lose fat:
Some exercises that can help in the cardiovascular exercise are:
- Jump rope
These can help REDUCE the RISK of heart disease if performed 20 to 60 minutes on three to five days per week.
Physical exercise specializing in the use to resistance to induce muscular contraction which builds the strength stamina and the size of the skeletal muscles.
Some sports that can help build strength are:
- Basketball, Rowing, Track and Field, Hockey
Watching videos showing different workouts
BMI - Body mass index
it is a measure for human body shape based on an individuals height and weight. A normal range is 18 - 25.
- Lose it! (orange weighing scale)
- Sworit - Circuit Training workouts (Blue timer)
- 7 minute workout- (Orange white 7)
- Livestrong.com - calorie tracker (fork knife plate orange)
- Restaurants & nutrition - Fast food Nutrition plus calculator for food.. (fork and knife)