walking’s not so hard to do!
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WALKING’S NOT SO HARD TO DO!. Fitness Walking Program. Benefits of Walking. Increase aerobic fitness Increase muscular strength and endurance Increase bone density Increase energy, stamina, metabolism Increase sound, restful sleep Increase “good cholesterol” - PowerPoint PPT PresentationTRANSCRIPT
WALKING’S NOT SO HARD TO DO!
Fitness Walking Program
Benefits of Walking
Increase aerobic fitness Increase muscular strength and endurance Increase bone density Increase energy, stamina, metabolism Increase sound, restful sleep Increase “good cholesterol” Increase volume of plasma in the blood Increase the prevention of risk factors for disease Decreases stress
Safety Considerations
Warm up and cool down
Keep a journal: -note date and time -weather conditions -surface walked on -distance and time
Choose proper footwear: -motion control -v-stability -cushioned soles
Posture
Stand up straight Don’t arch your back Look ahead about 20 feet Chin up – parallel to ground Relax your jaw and neck Suck in your stomach Head should remain level during walk
Walking recommendations
Acquire a pedometer – try at least 10,000 steps a day ( at least 2,500 for a class)
Swing arms or bend at 90 degrees and pump from shoulders
Use a variety of terrains Walk up and down hills to build strength,
stamina and to burn more calories Try walking backwards for a change of pace
Monitoring exercise Intensity
Resting heart rate should be between 60 – 80 bpm
Maximum heart rate 220 – your age
Target heart rate Max HR x .50 Max HR x .85
Distance
Time
Turning Strolls into Workouts
Swing it! Interval walking Heads to the hills Rough it Circuit Enter an event Take a tour
Energy Expenditures of Walking and Running
Net calories Burned:
Running 9:30 1 Mile Walking 19 min
105 Men 52
91 Women 43
Fact
Studies have shown that obese people sit 2 hours and 44 minutes more per day than others.
Resulting in excess negative energy balance and additional weight gain.
350 calories per day = 33 lbs. per year
Energy Expenditures of Walking verses Running
Conclusions drawn: -walking burns 50% of the calories that
running does….3,500 Calories = 1lbs. 100 calories per mile 2,000 steps = 1 mile 10,000 steps = 5 miles = 500 calories 5 days walking = ¾ of a pound.