To calculate your working heart rate, subtract your age from 220. Multiply .60 times that number. Then multiply .80 times that number. You now have a working heart rate range. For example;
220-15 = 205. 205x.60 = 123 205x.80 = 164
To maintain cardio-respiratory fitness, a fifteen year old's heart rate should be between 123 and 164 beats per minute for 15-30 minutes 3-6 times per week.
Fitness Training: Five Elements of a rounded routine (from Mayo Clinic.com)
1. Aerobic Fitness - The cornerstone of most fitness programs. The better your aerobic fitness, the more efficiently your heart, lungs, and blood vessels transport oxygen throughout your body. Try walking, jogging, biking, swimming, dancing, water aerobics or any other vigorous activity 2-3 hours per week or 20 minutes per day.
2. Muscular Fitness - Strength training at least twice per week can help you maintain bone strength and muscular fitness. It can also help you maintain muscle mass during a weight loss program.
3. Stretching - Stretching improves the range of motion of your joints and promotes better posture.
4. Core Stability - The muscles in your lower back, abdomen and pelvis help protect your back and connect your upper and lower body movements. Core exercise is a key element of a well rounded fitness program.
5. Balance Training - Training can help you maintain and improve balance. Standing on one leg for increasing periods of time will improve your overall stability.
Dynamic stretching includes exercises such as jumping jacks, arm circles, squat jumps, and sit ups. Dynamic exercise helps people sprint faster, jump hiher and throw harder. The U.S. Military examined different methods of preparing for exercise and feel the dynamic warm up enhances nervous system activity which allows you to activate more muscle fibers.
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