Choose a cardiovascular activity. Cardiovascular exercise should be done 5-7 days a week, 50-70 minutes a day. Outside activities include running, biking, swimming, jumping, rollerblading, playing tag and any activity that gets your heart rate in the heart zone/range. (see activity Target Heart Range" to find your range) Average heart zone for middle school students: 120-180 beats per minute. If going outside is not an option, you can accomplish this goal with the following activities. https://www.darebee.com/pdf/workouts/sweat-session-workout.pdf https://www.darebee.com/challenges/1minute-cardio-challenge.html 1. Video tape yourself completing a cardiovascular session. 2. Find your pulse (per minute), and record your highest in the caption . A. To check your pulse over your carotid artery, place your index and middle fingers on your neck to the side of your windpipe. When you feel your pulse, look at your watch and count the number of beats in 6 seconds. Multiply this number by 10 to get your heart rate per minute.