Boarding and Day · Co-ed College Prep · Grades 6–12 & Postgraduate · Hebron, Maine

Summer Workout Introduction

Summer Workout Introduction

Hello LumberJacks!! 

Greetings from the Hillside and the Athletic Training Office. 

I hope all of you are enjoying the start of the summer with your family, friends, and relatives. Within this newsletter, I wanted to highlight and make sure that all students are getting outside, enjoying the wonderful weather, and staying active. As a reminder, we should all be completing at least 45 to 60 minutes of daily activity. The goal should be to complete an activity that elevates your resting heart rate to achieve maximum results. 

What should your target heart rate be during activity? 

If you take the number 220 and subtract your age that is your maximum heart rate. During activity, you should have a heart rate that is between 60% to 80% of that maximum number. For example, if an 18-year-old student wants to go for a bike ride they should try to achieve the following targeted numbers. 220 - 18 = 202 (maximum heart rate during activity). 202 x 60% = 121 and 202 x 80% = 162. The student should try to achieve a heart rate during activity between 121 and 162 beats per minute. 

How do I find my heart rate or pulse?

There are several areas in the body to find your Heart rate and or pulse. The most common area is on the wrist just below your thumb, called the radial pulse. Another area is within the middle region of the neck over the carotid artery. A quick google search will show you these areas and how to test them. You should only use your fingers and not your thumb. Count the number of beats you feel for 15 seconds and then multiply by 4. This number will give you the total number of beats per minute. Apple watches, Galaxy watches, and other Fit-bit devices will automatically record your heart rate and pulse during activity. You should try to achieve the state range above when completing your activities. 

Weight Training?

Also, for all students and especially our students who want to participate in sports this fall they should start and complete a strength program. This is important to help improve your muscular endurance, strength and flexibility. Students should complete at least 2 days of a strength program focusing one day on upper body and another day on lower body exercises. I would encourage all varsity athletes to contact your coach or myself directly for specific guidance on summer training programs if you have any questions. If you are currently on a program keep up the great work!

Staying active will not only improve your cardiovascular system but will also help your entire mind and body as you head into the summer and fall semesters. Please feel free to reach out to your team coach, the health center, or myself if you have any questions. 

I look forward to greeting you all on campus this fall!!

Have a safe summer…..GO JACKS!!