Introduction

The Australian Guidelines for physical activity for 13 to 17 year-olds recommends 60 minutes of
moderate to vigorous physical activity per day and a reduction of sedentary behaviors. Sedentary
behavior means doing things such as lying down, sitting, watching television, playing video games,
and other activities that make one not exert themselves enough. The objective of the recommended
10 minutes of activity is to achieve 70% of the Maximum Heart Rate and maintain it. A 15-year-old
has a Maximum Heart Rate of 205 beats per minute, 70% of 205 is 143.5 beats per minute, being the
target heart rate. By doing cardiovascular (CV) exercises and muscular endurance (ME), the target
heart rate will be achieved. The benefits of Cardiovascular exercises include things such as stronger
bones, efficient heart function, reduced weight, improved self-esteem, better concentration,
reduced risk of Type 2 diabetes and heart disease, and improved stress management. Some of the
benefits of Muscular Endurance activities are increased muscle coordination and flexibility, better
posture, and similar mental benefits as Cardiovascular exercises.

The exercises I did to reach my target heart rate together had a total duration of 10 minutes. The
exercises in order were stair runs (2 mins), push-ups (30 seconds), sit-ups (30 seconds), stair runs
repeated (2 mins), standing lunge (2 mins), push-ups repeated (30 seconds), sit-ups repeated (30
seconds), stair runs repeated (2 mins). Stair runs can be replaced with shuttle runs if the place you
are working out doesn’t have stairs. Stair runs are considered to be Cardiovascular exercises. Sit-ups,
push-ups, and lunges are Muscular Endurance exercises.

I noticed that during the Cardiovascular exercises, my heart rate was the highest and closest to the
target heart rate. It significantly dipped when I did Muscular Endurance exercises. The highest heart
rate being 160 beats per minute and the lowest being 128. My perceived exertion for cardiovascular
effort was at around 5, being vigorous and sustainable. When I did Muscular Endurance exercises my
Perceived Exertion for muscular effort was at about 4, being moderate and manageable.

During the 10 minutes of exercise, I never maintained exactly 143 beats per minute (Target Heart
Rate). Although I fluctuated from being over to under the Target for the whole session. I believe the
Muscular Endurance exercises were not making me exert myself enough to have a higher heart rate.

To conclude, the exercise session was reasonably successful. I managed to increase my heart rate
past the Target Heart Rate. Although, it was rather hard to maintain it at one level for the entire
duration of the 10 minutes.

Proposal Recommendations

As the exercise only covers 10 minutes of the government recommended 60 minutes per day of
moderate to vigorous exercise, an additional 50 minutes of activity is needed to fulfill the
requirements. Other activities you can do include:

 Walking to and from school.

 Taking pets for walks.
 Mowing the lawn.
 Participating in organized sports.
 Walking between classes during school.
 Swimming.
 PE lessons at school.
 Tuesday afternoon sports at school.
This exercise session could be improved by making the Muscular Endurance exercises more vigorous
in order to bring the heart rate while doing them closer to the Cardiovascular exercise heart rates.
Replace the standing lunges with squats or push-ups as the lunges did not maintain the heart rate
well and was too easy. Break times could also be decreased in order to make the session much
harder if desired.

Ways to lessen sedentary behavior (time sitting behind a screen, time spent lying down, etc.) can be
things such as limiting your screen time, setting a time limit or alarm for doing homework, and
getting into a daily exercise routine so you get used to regular exercise.

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