Hello there.

My name is Mr. Wilshire, and in this lesson we are going to be looking at healthy hearts.

The outcome for this lesson is I can design a fitness circuit to improve heart health.

There are some key words to consider as we work through our lesson.

The first is muscle, then it's heart health, then aerobic, and finally, fitness circuit.

Don't worry if you're not too sure what some of these words mean as the definitions are here on the screen for you now.

So take a moment to recap, pause the video, and continue when you've done that.

The first part of this lesson is called Heart health.

The heart is an incredibly important organ.

Here you can see an image of the heart inside the human body.

It's made up of muscle and constantly pumps blood around your body beating around a 100,000 times each day.

Blood delivers oxygen to parts of the body, including our muscles, so that they function.

It's vitally important that this blood continues to be pumped around the body or otherwise our muscles and other organs aren't going to be able to move, or do the processes that they need to keep you alive.

To get an idea of how hard your heart works, squeeze a tennis ball in your hand.

This takes about the same amount of effort as it takes your heart to contract and pump blood around your body.

So try squeezing the ball 60 times in 60 seconds, this would be the same as a healthy resting heart rate of 60 beats per minute or BPM.

So have a go now, squeeze the ball 60 times in 60 seconds.

Pause the video and restart when you've done that.

Go.

Oh wow, how did we get on? It certainly seemed to hurt my hand a lot, hopefully you've got a better understanding now as to how hard the heart really has to work.

As a heart does have to work so hard, it's really important that we work on our heart health.

This helps our heart to work properly and reduces the risk of heart related diseases.

So Jacob is a bit worried and he says, "What can I do to make sure that I have good heart health?" Hmm, what do you think? Pause the video now and have a think.

What can you do to make sure that you have good heart health? Well done for discussing that.

I wonder what you thought of.

What kind of things could we do to make sure that we have good heart health? The first thing we could do is to make sure that we have a healthy, balanced diet, this helps to improve our heart's health.

A healthy diet include lots of fruits and vegetables, whole grains and protein rich foods.

Here you can see some different pat lunch boxes showing us some different healthy foods.

Remember, a balanced diet means having a mix of different foods, not just the same thing all the time.

Foods that are high in fat or sugar should only make up a very small part of your balanced diet.

Let's stop and think, which of these should be included in a healthy, balanced diet? Lots of fruits and vegetables, lots of high sugar foods, plenty of whole grains, plenty of foods that are high in fat.

Sources of proteins such as meat and pulses.

Have a think.

The correct answers here, are lots of fruits and vegetables, plenty of whole grains, and sources of proteins such as meat and pulses.

These are the items which should be included in a healthy, balanced diet.

Now, being physically active is also a really key part of maintaining good heart health.

Here you can see an image of a weightlifter with much bigger arms than mine.

Certainly, lifting weights in that way is going to help you have a healthy heart.

So regular exercise strengthens the heart muscle, you've got to think about your heart as a muscle.

If you want to build up the muscles in your arms, then you do lots of weightlifting with your arms. If you want to build up the muscles in your legs, then you do the same with your legs.

So in the same way as regular weightlifting strengthens muscles in our arms and running strengthens muscles in our legs, regular exercise is going to have the same effect for your heart to make the muscle nice and strong.

Stop and think, why is it important to exercise regularly and be physically active? Is it because it helps us strengthen our heart muscle? Is it because it helps to develop our intellectual skills? Is it because it helps us to grow taller, or does it help us to choose healthy foods? Have a think.

The correct answer here is A, because it helps us strengthen our heart muscle.

That's why it's important to exercise regularly and be physically active.

To keep our hearts healthy, heart pumping exercise is recommended for at least 60 minutes a day for children.

Is that the same where you live? Jacob says, "Well, I don't think I've got to exercise or worry about my heart health because I am a healthy weight." Do you agree? Is being a healthy weight the only thing that you need to worry about? Pause the video and discuss? So what did you discuss? Is Jacob right here? Does he only need to worry about his weight? Being a healthy weight doesn't necessarily mean that you have good heart health.

Some people can maintain a healthy weight without doing much exercise or being very physically active at all.

So although they may think that they have really good heart health, they're not really getting the exercise they need to keep their heart strong.

It's important to exercise regularly, whatever shape your body is.

So even if you know that you might be one of the fastest runners, doesn't necessarily mean that you are always going to be unless you keep on practising at it and exercising regularly, your heart muscle isn't going to improve, and it might even start to deteriorate and you become a little bit slower.

Let's stop and think.

How much exercise is recommended for children age 6-17 years old? Is it 30 minutes a week, 60 minutes a week, 60 minutes a day, 90 minutes a day, or around 90 minutes per fortnight? The correct answer here is around 60 minutes per day.

This is how much exercise is recommended for children age 6-17 years old.

Sophia says, "Well, I'm so busy with school and homework, I don't think I've got time to exercise.

I have dance and swimming at the weekends too, so that gives me even less time." What advice could you give to Sophia here? Have a think, discuss, restart when you've done that.

Hopefully you've had a good chance to discuss what Sophia said.

Any activity really that uses a lot of effort and increases your heart rate is exercise.

The time that Sophia spends swimming and dancing counts as exercise.

You don't just have to go out for a run, or get onto a treadmill to complete that task.

It sounds like she's already doing quite a lot.

Aisha says, "Well, you could also try walking or cycling to school instead of taking the car." And Alex says, you could play games like tig or football at playtime." Now, what if Sophia has to drive to school? Well, maybe then she could park a little bit further away so that way she's still driving to school to make up the long distance.

But then maybe walking a little bit further, maybe five minutes away, to help her get that exercise in.

Stop and think, which of these activities are exercise? Have a look at each image and decide.

The correct answer here is B and D, playing at the skateboard park and dancing? Writing a letter and playing games on a console aren't necessarily good for your heart health.

Here is task A.

There are two parts to this task.

First of all, you need to write a list of all the exercise you get in one week.

This could include walking, cycling, skating, or scooting to school, your PE lessons, active games at playtime, activities like swimming, football clubs or dancing, and anything else that gets your body moving and makes your heart rate increase.

Pause the video here and have a think.

How are you going to answer this task? Restart, when you've done that.

So what kind of things did you write down? Well, here's a list of some of the things that the children get up to.

Sam says, "I walk 15 minutes to school each day and another 15 minutes home." Izzy says, "I go to karate club after school on Wednesdays," and June says, "I follow along with dancing videos on social media." I wonder what you have on your list.

They similar to this.

Did you think that just dancing around at home was part of your exercise even if you are doing it to social media videos? Part two is a challenge now.

Suggest one change that you could make to increase the amount of exercise that you get each week.

Pause the video here and have a think.

How could you improve the exercise you get? I wonder what kind of things that you came up with.

Well, Jacob says, "I'm gonna start skateboarding.

I'll do that to school every Friday." Laura says, "I'm going to take the stairs up to my flat instead of the lift." Oh, that's a very good way to get exercise.

I hope though that Laura doesn't live maybe on the 20th floor.

That would be a very long way, wouldn't it? But it's a good way to get exercise in and it's free, it's something that you do every day.

Well done for completing that task.

The final part of the lesson is called aerobic exercise, we can target different muscles in our bodies with different types of exercise.

We can strengthen muscles in our arms with bicep curls, we can strengthen our leg muscles with lunges.

Here's two images of some bicep curls and some lunges.

Both of those things are going to improve and strengthen our muscles.

Our heart is also made up of muscle don't forget, so we can do exercises to help specifically strengthen our heart.

I don't think that you can do some weightlifting with your heart though, can you? So this is where jogging, skipping, and swimming comes into its own.

These are all exercises that strengthen the heart.

There you can see some different types of images of people doing those different exercises.

So I wonder what these exercises have all got in common then? Have a discussion, restart when you've done that.

So what do all these exercises have in common? Well, they're all repetitive type of exercise.

They use large muscle groups in our bodies such as those in our arms, our legs, and our shoulders.

Exercises like this are all called aerobic exercises, you may have heard this word before.

Brisk walking, cycling, dancing, these are all other examples of aerobic exercises, and you can see there an image of a child's cycling.

So if you do any of these types of things, then you are doing some aerobic exercise.

Stop and think.

Which of these are examples of aerobic exercises? Is it playing dance, distance running, using a scooter or clenching your fist? Is it one of those or two of those? What do you think? The correct answer here, is distance running and using a scooter, all of these are aerobic exercises.

Izzy's father would like to improve his own heart health, but he doesn't have any equipment to exercise with.

What aerobic exercises could he try? Pause the video now and think, how could you advise Izzy's father? What types of things have you come up with? How is Izzy's father going to improve his heart health? Izzy's mother says, "Well, he could just jog on the spot." Izzy's sister says, "He could do some star jumps." Izzy says, "Or he could go for a brisk walk." Those are all very sensible ideas, aren't they? Sometimes the best exercise that you can do is in the spur of the moment isn't it? Just like jogging on the spot for example.

To give his heart a really good workout, Izzy's dad could combine some of these exercises and create his very own fitness circuit.

There you can see an example of a fitness circuit.

Starts off just by moving your head, then raising your arms up in the air and down again.

Next up, doing little circles with your arms, maybe even jumping up and down, some lunges there in step five, touching your toes in step six.

Step seven is squatting down to the floor, making sure you balance with your arms, and step eight is rotating your hips.

So there is an example of a fitness circuit.

All of those activities are something slightly different, aren't they? A fitness circuit is a series of different exercises, one after the other.

A fitness circuit should always start with some stretches.

Here you can see an image of somebody stretching.

This is important because it warms up our muscles and reduces the chances of us getting an injury while we exercise.

There are lots of different ways that you can stretch your muscles and prepare for exercise.

Here are just some examples.

People lunging on a bench, somebody stretching their arm over the other, and of course, touching your toes.

After stretches, a heart strengthening fitness circuit should have a series of aerobic exercises that are carried out for one to three minutes each.

These could include brisk walking, jogging, star jumps, walking up steps, dancing, arm circles, and even some air punches.

So all of these are examples of different things that you can do.

By combining them together, you are doing some aerobic exercise.

Just doing one of those things isn't really going to start getting your heart rate up.

You need to try and mix it up a little, and it also makes it a lot more interesting, doesn't it? Let's stop and think.

How do aerobic fitness circuits help to improve heart health? Read each of these statements and decide.

Which of these did you think was the correct statement to match the question? Well, D, they help to strengthen the heart.

Here is task B.

Again, there's two parts to this task.

Step one, design a fitness circuit to improve your heart health.

It should include at least four different aerobic exercises.

So draw or write down your circuit in a clear way so others can follow it.

Just remember though, you need to include some stretches to warm up your muscles at the start of your circuit.

You don't want your fitness circuit to start hurting people, do you? So get creative and imaginative here, enjoy creating your very own fitness circuit.

Restart the video when you've done that.

Well done for creating your fitness circuit.

Here is Sophia's.

It could be similar to yours, or maybe you've done something slightly different.

First of all, she says, stretches to warm up, then a fast walk for three minutes.

Next, she's gonna jog on the spot for two minutes.

Then star jumps for one minute, and finally she's going to skip for one minute as well.

Well, a fantastic variation of different fitness things that you can do as part of a circuit.

Here's part two of the task.

Explain why you chose the exercises in your circuit and how they contribute to improving heart health.

Have a really good think here about why you've chosen each one.

Did you choose each one because they use a different body part each time? Or maybe you were focusing on one particular area? Have a go explaining why you chose each exercise.

Restart the video when you've done that.

How did you get on? Your answer could be similar to Sophia's here.

She said, "I started with stretches to warm up my body and muscles and to help avoid injury while exercising.

I chose walking, jogging, star jumps and skipping because they're all aerobic exercises that use large muscle groups in many parts of the body and will increase my heart rate.

Aerobic exercises like this help to strengthen my heart." Fantastic Sophia, that's a really good explanation.

Did you remember that you could use large muscle groups as part of your exercises? If not, maybe you could go back and edit the things that you've written.

Well done for completing this task.

Let's summarise our lesson.

A healthy, balanced diet and being physically active are important for heart health.

Heart-pumping, aerobic exercises recommended for at least an hour a day for children.

Examples of aerobic exercise are brisk walking, running, swimming, and cycling.

Now you can see an image of somebody playing football, some really good exercise.

Hopefully this has given you a chance to think about the type of exercise that you do, and you can see how simple it can be.

Even if you just want to stay at home one day, you could create your own little fitness exercise plan to follow, and that's gonna help give you some aerobic exercise to improve your heart health.

I be Mr. Wilshire.

Thank you very much for listening.