Hi, Mr. Wnuk here, and today we are going to be looking at aerobic training.

Let's do this.

If you're unsure about doing any of the activities in this lesson, make sure you have a trusted adult nearby when you start them.

This lesson should take place indoors, such as in your living room.

You should ensure there's space for you to work safely, including overhead.

Use bare feet, not socks.

Make sure the floor is not slippery.

Wear comfortable clothing, put hair up if needed, and remove any jewellery.

Pause this video now if there's anything you need to do to get ready.

For this lesson, you will need to be wearing your regular PE kits, such as shorts and T-shirt.

If you're doing the session in doors, please go bare foot.

The equipment that you will need is something to time yourself on, such as your mobile phone, something to write your scores down with, and something to act as a marker such as a pair of socks.

The area you're going to need around you is about one and a half metres.

If you need to pause the video to get this together, please do so now.

So it's time for our warmup.

You've done plenty of warm-ups in school and in previous Oak lessons, so you should know what you're doing.

Just remember there are three stages to a warm up.

We have the pulse raiser, where you might be running or jogging around the area you're going to be participating in.

Then some stretching and mobility exercises, followed by some skill related practise.

So, pause the video now, and then go and complete your warmup, and then rejoin the video once you've done that.

So, this is what the lesson is going to look like.

Well, you've already completed your warm up.

We're going to then tackle some low intensity exercises.

We're going to increase our intensity to look at some moderate intensity exercises, and then we're going to finish off with some high intensity aerobic exercises.

And finally, finish off with our exit quiz.

So one of the key words for today's lesson is aerobics, what we're looking at in the whole course of this lesson.

So aerobics are energetic physical exercises often performed with a group of people to music, that make your heart and lungs and muscles stronger, and increase the amount of oxygen in the blood.

So we're going to be doing some aerobics today, and you may choose to play your own music as we go through this session.

So quick question.

Which of the following is an example of aerobic exercise? Option one, participation in a 45-minute group exercise class to music.

Option two, running 800 metres and resting for a minute, and then repeating that for three times.

Option three, swimming 20 lengths in a pool.

Whereas option four, all of these are example of aerobic exercise.

Well, if you've chosen option four, then you're right.

They are all indeed examples of aerobic exercise.

Aerobics and aerobic are very similar, but they are all examples of aerobic exercise.

So, let's look at some aerobics.

Well, it's important to use aerobics to improve our cardiorespiratory fitness.

It can be completed in a number of different intensities that can include low intensity which we're going to look at, moderate intensity and high intensity.

Now, throughout this lesson, we're going to start with the low intensity exercises, and then make it harder and harder.

If you find that you are reaching your maximum, then you can go back and start the session, at the intensity level that you coped with.

And then as you get better, you can then slowly increase it.

Your goal today is to try and keep up with the low intensity work, move on to the moderately intense and then move up to the high intensity exercises.

But if you can't, then you need to go back and do say, the moderate intensity exercise, that's no problem at all.

Make it fit around your level of fitness.

So, we're going to get going now with our low intensity exercise.

So you need to grab, I definitely would recommend grabbing some water, a towel, and let's get ready to do some low intensity aerobics.

Okay everybody, you've warmed up, and now we're going to do some low intensity aerobics.

I'm going to show you the moves now that you can practise along with me, and then I'm going to take you through the exercises.

So the first move you're going to be doing is jogging, just gently jogging on the spot.

Now this is low intensity, so we're not trying to get too hard but just gently jogging on spot.

How was that? Remember, you're copying along with me.

The next one is skipping.

Now you pretend you got a skipping rope, and just jumping up and down.

Nothing better than skipping over an imaginary rope.

And you can do double skips and across skips if you want.

Excellent stuff.

The next thing is lunge steps.

Now the lunge step, step back, the lunge down.

If you did the strength session, the last lesson, you should be an expert at these.

Lunge steps were just step backwards.

The next one's a little bit tricky and this new move called a Heisman, it's an American football move.

And this one you're going to do step, step, and lift your knee up.

We're going to go sideways.

So we're going to go step, step, knee.

Step, step, knee.

Step, step, lift your knee inside and the out.

Step, step.

So just try along with me.

Step, step, knee.

Step, step, knee.

Step, step, knee.

Inside knee.

Step, step, knee.

Then try lifting your knee up to your waist height.

Then we're doing some squats.

And again, this was in our strength session, the last lesson where your knees go down to your feet and your arms go out and you just squat.

Now the key thing with the squats is if you can push your hips forward is when you come back up.

And then the final one.

And this is one of our earlier lessons on the lower keys so straight boxing, shadowboxing.

We're just going to do some jabs, okay? So we're going to do boxing jabs.

Now, if you did that session and you remember some of the other ones, you could use some upper cuts or some hooks.

It's up to you.

It's just going to be 30 seconds of shadowboxing.

If you remember, we used our heart rate, and we talked about in lesson one, getting your heart rate.

So as soon as we finish, it'd be a good idea to take your resting heart rate and jot it down on a bit of paper.

So our first 30 seconds, it's going to be a jog.

We're going to continue 30 seconds and skip then the lunge steps, then the Heisman, then the squats, then the boxing.

So when you're ready.

We begin at five, four, three, two, one.

Okay, jogging.

Pump your arms with your knees up.

We're going to be doing this 30 seconds each block, and we've got six blocks.

Keep your knees up.

In terms of size you can see, you don't have to lift your knees too high, 'cause it's just general jogging.

If you're finding this hard, you can march.

That's not a problem.

You don't have to run with your knees up high, just gently.

Okay, in a second, we're going to change to the skipping.

And here we go, skipping.

Gently, jumping up and down, skipping, moving your arms. If you find this difficult, you can just bend your knees, but keep those knees bending like you are jumping and swing your arms. Okay.

10 seconds left, and we're going to be changing to a lunge step.

We're already a minute in.

Okay.

So three, two, one, step backwards and lunge, gently.

Now this is low intensity.

So we don't want to get too out of breath.

You should be able to have a conversation with someone on the low intensity.

Yet, still feel your chest and your heart beating harder and your lungs breathing more rapidly.

Okay, so just change your arms and bend that front knee.

Bend that back knee.

Okay, the next one's the Heisman.

Step, step, knee up.

So step, step, inside knee.

Step, step.

Just gently.

Step, step, up.

Lift gently up.

Pump your arms. Try and use opposite hand of your leg.

One, two, three.

Get into the rhythm of it.

Step, step, knee.

step, step, knee.

Okay, the next move is the squats.

It's like a static move, which is going up and down.

So, ready? Just go down and up, arms out.

Now, if you can't go that deep, just go a half squat.

That's not a problem.

Put your hands on your knees if you want to.

Go how hard you can make here.

Now with these exercises, we're nearly through to the boxing.

But if you find this is your maximum.

When I move on to the moderate and high intense exercises, you could always skip back and have a go at these exercises again.

Boxing I'm going to start with jabs, which is facing forwards and we're just punching forwards.

Hands up.

I'm going to move now to my upper cuts, coming around from the bottom, punching up to the imaginary person onto their chin.

Okay, the last 10 seconds, I'm going to do some hooks around to the side.

So I'm punching round, circular around to the side.

Three, two, one, and stop.

Right, find your heart rate for me now.

Time if you're 15 seconds, most probably about four.

Jot it down.

Great stuff guys.

So let's look at the key word for today's session.

Hope you trained well, just then.

And we talked about intensity, and that's how hard you're working.

Now, that was a low intensity.

In other words, it wasn't too challenging but some of you may have found that challenging and it may have been high intensity for you.

But in general, that's fairly low intensity exercise.

The higher the intensity, the higher your working heart rate, i.

e the beats your heart is taking, is it going up or down? So the higher the intensity, the higher your working heart rate, true or false? Yes, the answer is true.

Heart rate is a good interpretation of exercise intensity.

If you're working harder, your heart rate will be higher.

And if you're working less hard, your heart rate will be lower.

So we're going to move on to activity two now, which is moderate intensity exercise.

Excellent work everybody.

Now, you've measured your heart rate.

We've done a low intensity.

We're going to try some high intensity.

The first thing we're going to do is just running, but we're going to be running a bit faster now.

The next exercise you're going to do is jacks.

Jumping jacks.

Arms and legs open up and down.

Then we're going to do some ski runs.

And this one we're going to jump, not in sort of a lunge, but feet just jump forwards and backwards.

Then we're going to go down and do some mountain climbers with the hands down and just running your feet in and out.

And then finally finish off with some press ups.

30 seconds, let's go, running.

So we can do 30 seconds of this as moderate intensity.

So we go a bit faster.

We want to get your heart rate up harder.

You should feel harder to talk.

You should feel breathing a bit harder.

Look at your side you can see.

My knees aren't too high but I'm running faster than the jog I did in the first low intensity session.

Ready for the jacks.

Okay, open, close.

This has to be my favourite of all the exercises we ever do.

I love jacks.

Open and close.

Open, in and out.

Now I'm getting out of breath.

I can definitely feel the intensity getting harder means I'm working harder, which is what intensity means.

Keep going, guys.

We're going to move on to ski runs.

So side on, just open and close your legs.

Opposite hand, opposite leg.

So like you're skiing.

Cross country stuff skiing.

I'll turn the hands, I'll turn the legs, I'm going to face the camera.

I'm breathing out.

Definitely getting hotter, definitely warmer.

Now you should find this quite challenging which is where the personal challenge and overcome a personal challenge comes into.

All right, this next one's my worst.

I hate this one, mountain climbers.

But I've got self-motivation, so I'm going to keep going.

I'm going to push myself to do this.

Now, if you find this hard, just in, out slowly.

But if you can keep going, then keep going.

If you have to stop to take a break, that's no problem.

But you can join back in when you can.

We're going to be moving on to press-ups in 10 seconds.

30 seconds of press-ups is not easy.

If you want to go on your knees, then feel free.

Press-ups.

So you're going up and down.

So don't go too fast.

If you need to take a break, take a break.

Now this is challenging me to finish off here, but I've got perseverance, and I hope you have too.

That's what's good about doing sport and exercise.

It helps you learn perseverance to keep going when everything's telling you to stop.

Now, if you need to be on your knees, go on your knees 'cause I'm making.

All right, stop.

Now, that was moderate 'cause I can keep talking.

Take your heart rate now, real quick.

Remember, when it turns by four, write it down.

It's a good way of measuring to see if you're getting fitter.

Pause the video, do your heart rate.

See you in a few minutes for high intensity exercise.

Awesome work.

How did you find that? Was it harder than the low intensity exercise? Well, we were working on your cardiorespiratory fitness throughout this, and that's your ability to take in and use oxygen for energy.

Now, what is your maximum heart rate? So what is the correct equations to determine a person's maximum heart rate? You need to think back to the other lessons that we've done.

And what was the equation? Option one, 200 minus your age.

Option two, 220 minus your age.

Option three, 230 minus your age.

Or option four, 220 plus your age.

I'm sure you're all shouting out option two, 220 minus your age.

That gives us the maximum heart rate that a person can achieve.

Okay, now's the tough one, high intensity aerobics.

You may wish to grab yourself a water bottle and a towel.

Music, you might want to put some music on while we're doing this to really increase that self motivation and let's see if you can manage it.

So I just mentioned the self motivation, the inner drive for you to do something.

Now, how motivated are you to do this? So the use of music can increase exercise motivation.

Is that true, or is it false? Definitely true.

And like I mentioned earlier, if you want to really push yourself, maybe try to play some music of your own just to try and get you through this next block.

Excellent stuff, everybody.

Hopefully you've had a drink of water as well, because you're working hard.

I'm still breathing hard from the moderate intensity exercises.

Now, we're going to go to high intensity exercises.

Now, if you've not managed to do high intense.

If you've not managed to do the moderate exercises, then try and step back a bit and redo either the moderate or the low intensity, before you try the high intensity.

It's about progressive over.

Slowly getting to this point, you might not be there yet.

I'm going to show you the exercises we're going to do.

The first exercise we're going to do is called burpee.

So my hands are going to go down, my feet are going to jump back, and I'm going to jump up.

If you want to do it harder, you squat easier.

Step out, step back in, stand up.

That's the burpee.

Next one is an ice skater.

We're going to jump side to side.

Swing your arms. Just skating, like you're a skater.

Next one we're going to do is called jump lunges.

So the same as our lunges.

What we're going to do, jump instead.

So we're going to jump, jump, and change the feet.

And your opposite hand, opposite feet, you're jumping into it.

And then the final one, you got to high knees, pumping your knees up as high as you can, and as fast as you can.

Now just learn to take this is high intensity exercise, and you may have noticed, I've dropped the time down.

This is aerobics.

We still want to be breathing, utilising the oxygen to get our energy up.

So our first exercise is going to be burpees.

30 seconds.

That's going to be tricky.

Perseverance, stick with it.

In three, two, one, let's go.

And jump up, hands down, feet up, and jump up.

Now you can make this easier to remember by just standing and you can jump up.

Make it even easier.

Down, step out, step back in, up.

Or you can make it harder, and you can tuck.

About 10 seconds at it.

Not a chance you got over there? Just try the easier version.

Hopefully you don't have to do that.

One more, then ice skaters.

Ice skaters, side to side.

Swing your arms as you go.

So this is like a power skater pushing to the side.

Put that back foot behind your leg.

As you go, push out to the side.

Now high intensity should be really difficult to breathe, to talk.

Should be breathing loads.

Get out your knee to get to your working muscles, to get energy.

Next one, jump lunges.

Jump lunges.

Change hands, change feet.

Keep going with me, people, you can do it.

We made it there.

And if now so you can see.

Now I'm definitely breathing and I'm sweating, hope you are too.

Five seconds, and we go to the high knees run.

And the last one, running.

Get those knees up.

You can play some music , it's a lot more motivating.

I'm going to just let you get on with it this time.

You guys, I can't speak.

Pump those legs up, keep those knees up.

Five seconds.

Three, two, one.

So, get your heart rate.

Times it 50 seconds, times by four.

I'll see you in a few minutes.

Well done.

So one of the key words that we're looking at today is VO2max.

Now this is the most amount of oxygen your body can use every minute.

Now the fitter you are, the higher that will be.

So you're working hard, you're breathing in lots of oxygen.

You're breathing in in aerobics, and the amount of oxygen that your body is using every breath, and every time you breathe in per minute, the more you use, the fitter you are.

So you would have a higher VO2max score.

So let's look at this question.

Which athlete would be aerobically fitter? Would it be Guy Wnuk, a PE teacher, with a VO2max of 41 millilitres per kilogramme per minute, or would it be Chris Froome, a Tour de France winner with a VO2max of 84.

6? Now, I know you're thinking Mr. Wnuk is a fit guy, but Chris Froome wins it.

He's got a higher VO2max.

That means he's aerobically fitter than I am.

And probably in every other regard as well.

So when we train, we get a response.

And this is often a short-term change as in our body, as a result of exercise.

And these can include increased heart rate, increased breathing rate and increased body temperature.

Did any of you guys feel any of those responses as we were exercising? I'm sure you did.

I'm sure you're breathing heavily still right now.

Now an adaptation is slightly different to response.

And what that is, it's a long-term change in our body as a result of exercise.

So it's not something that happens immediately.

It happens after time and time again of exercising.

And these can include lowering your body fat, getting larger muscles.

And in a lesson previous to this, we talked about that being called hypertrophy and bradycardia.

Bradycardia is where your resting heart rate goes lower than 60 beats per minute.

And that's a sign of being reasonably fit.

So if your resting the heart rate and you can measure it, probably not now, but maybe later on tonight when you're just about to drop off the bed, drop off to sleep, measure your heart rate and see how close that 60 is.

And maybe that can be your goal to try and get it down to 60 beats per minute.

So let's look at some aerobic training now.

Aerobics are group exercise classes that is often completed to music, true or false? Yes, it's true.

Even though we've been doing this on our own but often it's a big group class exercise.

So, what are aerobics? And I want you to pause the video now and write the answer down using this sentence structure, aerobics are.

Aerobics are energetic physical exercises that make heart and lungs and muscles stronger and increase the amount of oxygen in the blood.

I'm sure you wrote something similar to that.

You could have mentioned that it's got something to do with music, exercise, group classes, to music that would give you bonus marks as well.

So this is a visual representation of the training that we have done today.

And this is an example that you could use to try and build your own aerobic training session.

One thing you might notice is that as we increased the intensity, I actually decreased the amount of time we were training just to make it manageable.

So you could, when you decide to build your own training session use any of those exercises, and there's nothing wrong with doing a low intensity exercise and the high intensity exercise in your training you can mix it up, it's up to you.

Or you could build it up the way we did today.

So I want you to pause the video and complete the following task, where you're going to design an aerobic training session focused on improving cardiorespiratory fitness using the exercises that we've learned today.

So how do we get started? The first session in the circuit could be a one minute jogging on the spot, for an example.

You could choose to use some of the other exercises that we've covered in any of these sessions or in any of the other units that you might have done throughout this Oak Training Academy sessions.

Once you completed it, resume this video.

And that brings us to your cool-downs.

As before, you've done plenty of cool-downs at school.

You've done plenty of cool-downs through these different lessons.

So I'm not going to show you how to do a cool-down.

But I am going to tell you how to do a cool-down.

The first part of your cool-down needs to be a pulse lowering exercise, where you may walk around the area that you've been training in to try and reduce your heart rate.

I want you to then pull over to some stretching and think about trying to do some static stretches, where you're holding those stretches to really try and ease that tension out of those muscles.

I've just worked pretty hard today.

So pause the video now and complete your cool-down.

So what is aerobic training? Well, we looked at aerobics, and we talked about it being a system of training that improves your lungs, your heart, and strengthens your muscles while also increasing the amount of oxygen available in your body.

It's linked to aerobic training zones, and it's linked to aerobic fitness where your body is utilising the oxygen that is available to you.

We talked about it being group classes that's often completed to music.

And then we varied the intensities of our exercise.

And while we were doing that, I was reminding you to try and take your heart rate just to keep a log of it and see if it's improving.

And the fact is that intensity and heart rate are very closely linked.

You then went ahead and planned and completed your own aerobic training session.

And I encourage you to keep trying these training sessions or even watching these videos back and see if you can get all the way to the end to those high intensity exercises.

I hope you enjoyed yourself, and I hope you're getting fitter, and I will see you in the next lesson.