Increasing your heart rate to a certain level (called your target heart rate) during exercise ensures that you are exercising effectively. It's also a fun way to introduce your child to the workings of the cardiovascular system. Here's how to do it: Take your child's pulse for 30 seconds, multiply it by 2, and note the number: that's your child's resting heart rate per minute. Have her do the same for you. To calculate your target heart rate (for a vigorous workout), subtract your age from 220 and multiply that number by 0.7. Now take turns monitoring each other's heart rates after doing sets of 10, 30, and 60 jumping jacks. Allow a few minutes of rest between each set. The object is to do enough jumping jacks to achieve (but not exceed) your target heart rate and then continue exercising at that level.
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Family Fitness: Getting Active Indoors
Tips and strategies for getting families active indoors.
by Catherine McGrady
Increasing your heart rate to a certain level (called your target heart rate) during exercise ensures that you are exercising effectively. It's also a fun way to introduce your child to the workings of the cardiovascular system. Here's how to do it: Take your child's pulse for 30 seconds, multiply it by 2, and note the number: that's your child's resting heart rate per minute. Have her do the same for you. To calculate your target heart rate (for a vigorous workout), subtract your age from 220 and multiply that number by 0.7. Now take turns monitoring each other's heart rates after doing sets of 10, 30, and 60 jumping jacks. Allow a few minutes of rest between each set. The object is to do enough jumping jacks to achieve (but not exceed) your target heart rate and then continue exercising at that level.
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