HIIT & Squats

Currently, 4th and 5th grade students are participating in High Intensity Interval Training or HIIT training. This is an awesome way to train that involves high intensity intervals and low intensity intervals of exercise. We have done 30 seconds high (sprinting)/90 seconds low (walking), and 20 seconds high/60 seconds low. Research has shown that this type of training is excellent for boosting metabolism, improving aerobic capacity, strengthening the heart, and improving overall muscular fitness. The New York Times is even talking about it. Check out the article below:

http://www.nytimes.com/2011/04/17/magazine/mag-17exercise-t.html?pagewanted=1

The NY Times also mentions "squats" as being an excellent exercise to include in a fitness routine. During our dynamic warm-up, 4th and 5th graders do squats every PE class.

* Video coming soon

Macronutrients - Protein, Fat, Carbohyrdates

Eating a variety of whole natural foods will provide you with a balance of proper macronutrients - protein, carbohydrates, and fat. Remember our bodies evolved eating foods that contain all three, and many foods naturally contain a balance of all three. It is not wise to cut out one or two of these nutrients from your diet, and solely focus on just one.

Many different populations have thrived on different percentages of macronutrients. For example, the "Inuit" people of the arctic were extremely healthy living on a diet that consisted of 50-75% of their calories coming from animal fat. They did not experience high rates of obesity and diabetes until they were introduced to processed junk food high in refined sugar. The Hunza people of the Himalayan mountains live very healthy lives eating a diet that contains 75% fiberous carbohydrates from plants and nuts. They also make their own dairy products from animals that graze freely. These two cultures are among the many that prove there is not simply one diet that works for everyone. Take a look at your family history and try to discover what your native ancestors ate to be strong, vibrant, and healthy.

In upcoming posts this week, I will briefly cover the importance of the the three macronutrients. Check back soon and don't hesitate to post comments or send me an email question at "brecker@esu4.org"

Golfing 2011

How do I eat healthy?

In class this week we began talking about food. Whenever I am asked the question, "How do I eat healthy?" here is my first answer: Imagine you lived thousands of years ago when there was not food readily available at every corner - no grocery stores, not fast food, no gas station. You had to somehow manage to acquire food, and there were three ways you would have done it.

1. Search out and gather it
2. Grow it
3. Hunt it

The results would have been incredible whole, natural foods that provide the body with a plethora of nutrients to aid health. The reason we developed into the amazing species we are today is because of the natural diet our bodies evolved on. We ate meat, nuts, seeds, vegetables, fruits, tubers, legumes, eggs, berries, and animal fat. That is my number one recommendation. Eat pure foods that we evolved on and you are on your way to being healthy!

2011 March Syracuse Stars

During the month of March, these students received the most star votes from their peers and Mr. Recker. To receive the "Syracuse Star" honor, students must display excellence in the following 5 areas: Work Ethic, Positive Attitude, Focus, Sportsmanship, Leadership. Great job Rocket students!

3rd Grade Stars




4th Grade Stars



5th Grade Stars

Rocket Workouts & Fitness Testing

2011 Baseball Highlights