Mukwonago Moves!
March is a great month for Cardiovascular Strength
Physical Activity Goals
1) Begin your cardio workout with some functional moves or dynamic stretches, like high knee
jogging, skipping, or lunges, both forward and backward movements for 2-3 minutes. Save the
long stretches until after exercise.
2.) For variety when you hit the gym, try out a different cardio machine like an elliptical, or a
recumbent or spin bike.
3.) Get a total of 60 minutes of physical activity in one day. Follow the Fuel Up to Play 60 website
@www.fueluptoplay60.com (FUTP60).
4.) Try these Apps for a burst of cardio like: IHeartRate or ITGO.
5.) Don’t like to do the same grueling exercise for 20-30 minutes? Try a short burst of many
exercises that not only work your heart and lungs, but strength and flexibility, like Tabatas. If you
are not familiar with Tabatas, watch this YOUTUBE link: www.youtube.com/watch?v=w_htMA2WEA
6.) Can’t fit in a 20 minutes cardio during your busy life, try small units of 5-7 minutes, several times
during the day and the results will add up!
7.) The absolute best form of cardio at every level is WALKING! What are you waiting for...get out
there!
8.) Try taking a fun class that will give you a good cardio work out without feeling it, like Zumba,
P90X, T25 or kickboxing.
9.) A reminder from our PEP Grant Team to get children to eat more fruits and vegetables every
day. Follow the rule of “5 a day”, that’s 2 fruits and 3 vegetables every day!
10. You can sneak in veggies in many baked goods or smoothies and your children will never know
the “hidden” sources of great nutrients, but still get the flavor and texture they like.
March is a great month for eating veggies!