Step test, pull ups, and push-ups
- 2. Step test measures the aerobic (cardiovascular) fitness level based on how quickly the heart rate returns to the normal after exercise. It assesses exercise capacity. It can be considered as an important test for the pulmonary functions of individuals. It is a good measurement of flexibility and person’s ability to recover after a strenuous exercise: the more quickly the heart rate returns to normal, the better the person is in.
- 3. Push-ups are one of the oldest and most basic of exercise for many reasons. The exercise develops the muscles in the upper body and builds optimal length in the forearms, shoulders, and chest. The muscles demands more oxygen to make energy and the only way to get it is from the heart pumping blood around faster.
- 4. Whereas, pull-ups work on the upper body in which a number of larger muscle groups (back, shoulder, and arms) improve the heart rate.
- 5. Benefits given by these activities: 1. Convenience 2. Not expensive 3. Easily increases intensity 4. Promotes overall exercise of the body 5. Strengthens the grips of the individual doing theworkout
- 7. Flexibility strengthens muscles and improves overall performance. When you plan for a daily physical routine, always include flexibility exercises. Wake up in the morning with a stretch from bed. Walking around can also be follow-up exercise in the morning. Jogging, rope jumping, and jumping jacks are all beneficial to the flow of the blood. Flexibility exercise are good for the teenagers who are starting to become body fit conscious. These exercises help to grow taller because their muscles are being stretched and strengthened. Doing flexibility exercises regularly helps prevent joint pains and stiffness, lower back pain, and other body injuries.
- 8. A.Pump Up Your Heart Follow the routine to good flexibility exercise. 1. Arms raising upward
- 10. 3. Arm circling 4. Arm reaching upward
- 11. 5. Trunk bending 6. Trunk bending (up and backward)
- 12. 7. Toe touching 8. Upper arm push on wall
- 13. 9. Harder push on wall 10. Head and trunk twists while touching the wall B. Brisk to jog and to a jumping jack. Choose your own pace. Repeat as many times as you may.