walking: a way to health & fitness! by laura hartung ma, rd certified personal trainer
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Walking: A Way to Health &
Fitness!
by Laura Hartung MA, RD Certified Personal
Trainer
www.laurahartungrd.com
Fitness Walking – Steps in the Right Direction!
If exercise were a pill – we’d all be taking it!
Decrease your risk of a heart attack Decrease your chance of developing
diabetes Helps control your weight Improve your muscle tone Promote over all sense of wellness
MOVE MORE!! Walk 2000 steps MORE each day and never
gain another pound!
Says Dr. James Hill of the Center for Human Nutrition at the university of Colorado Health Sciences Center.
To LOSE WEIGHT..add MORE!
MOVE MORE! Sedentary people in the USA only move 2000- 3000
steps a day.
Previous studies have shown that moving 6000 steps a day significantly reduces risk of death.
8000-10,000 steps promotes weight loss.
How far is a 2000 steps? About a mile – but the benefits for weight management don’t depend on you walking a mile all at once, but simply adding on more during the day!
Let’s Move! Getting Families More Active to Fight Childhood Obesity!
Girls 6 to 17 – At least 11,000 steps/day
Boys 6 to 17 - At least 13,000 steps/day
Adults 18 or older - At least 8,500 steps/day
Getting Started!• 78% of U.S. population is considered sedentary
• Contact your doctor if you haven’t been exercising regularly & are a male over 45 or a woman over 55
• Get in touch with your motivators
• Set realistic & specific goals
• Prepare for potential obstacles
• Buy comfortable clothing & supportive
Pedometers Count Steps By wearing a pedometer all day, you are motivated to add in
extra steps whenever you can.
There are many little trips that can add up to a mile or two a day!
Parking further from the door of your destination, taking the stairs rather than the elevator, pace around as you talk on the telephone, take a marching-in-place once an hour.
All in all, it is entertaining to ponder that such a seemingly insignificant gadget may be of practical importance in the war on obesity!” said Catrine Tudor-Locke, Ph.D., Department of Exercise and Wellness, Arizona State University in the conclusion of a report by the President’s Council Physical Fitness & Sports.
Start Counting Your Steps! Buy a step counting pedometer.
Set your pedometer.
Wear your pedometer throughout the day.
See how many steps you take on an average day, then add 2000 steps to set your daily walking goal.
Chart your steps each day.
Make a game or challenge of it with the free Webwalking USA Program.
Choosing the right shoes! Buy shoes at an athletic store.
Shop when your feet are the largest & wear the same socks you’ll wear walking.
Buy shoes to fit your larger foot & maintain a half-inch space between your longest toe & the end of the shoe.
Choose shoes that are right for your type of foot.
Walk in the shoes before buying them.
Replace shoes every 300-600 miles.
OVERLOAD PRINCIPLETo make physical improvements, you need to work your body harder than usual.
• FREQUENCY: How often you walk. For beginners,
consider starting with 2-3 sessions per week.
• INTENSITY: How hard you exercise. For example, the pace you walk or your heart rate count.
Walking a mile in 15 - 20 minutes is considered moderate intensity.
• TIME: How long you walk. Benefits begin with 10 min
bouts of exercise.
Everyday Fitness Ideas Take several frequent 5-10 minute walks
throughout the day. Stand instead of sit; walk instead of stand Take stairs Park at a distance Get what you want instead of asking
someone to get it for you Use a pedometer to measure daily steps
Components of a walking program
Warm-up (5 minutes)
Stretches (5 minutes)
Walking (30 minutes)
Cool-down (5 minutes)
Proper Walking Technique Head up. Look forward. Keep chin parallel to
the ground.
Swing arms in a natural motion.
Walk smoothly, rolling your foot from heel to toe.
Back is straight. Stomach muscles slightly contracted.
Do not use hand weights while walking
Stretching Stretch to warm up muscles
Stretch gently and slowly
Repeat each stretch 3 times
For cool-down: Walk slowly and then repeat stretches
How much – how often?• Health benefits of exercise begin at 30
min, 4 days/week
• To improve physical fitness, you may want to raise the bar
• You should be able to hold a conversation when walking.
• Use Rating of Perceived Exertion: 1 (very weak)
to 10 (extremely difficult). 3-4 for health, 7-8 for fitness
Calf Stretch
Hamstring Stretch
Quad Stretch
Lower Back Stretch
Safety Precautions
Carry ID and cell phone Use proper footwear Don’t wear headphones Walk against the traffic Wear reflective material when dark Choose safe walking course and level
paths
Injuries Rest the injured muscle. Do a different
type of exercise that doesn’t aggravate the injury.
Apply ice for first 48 hours if there is swelling. Alternate cold and heat after 48 hours. Take OTC pain medication for a few days.
Wrap the injury with a stretchy bandage.
Sarcopenia: SAR-co-PEEN-yuh The loss of muscle tissue as we age.
Unfortunately, it hasn’t reached the public’s radar screen the way osteoporosis has.
People know they need to keep their bones strong but feel they don’t have to worry about sarcopenia.
45% of U.S. adults 65 and other suffer from some age related muscle wasting. And it’s not just a matter of losing the strength they had in their 20’s.
Why do we lose muscle mass? Slowdown in muscle metabolism as we age Too little muscle stimulating physical
activity Genetic differences Gender differences Hormonal deficiencies Change in diet Loss of nerve cells
We don’t just lose strength
Decreased metabolism
Muscle marbling
Weaker bones
Poorer balance
Reasons to lift weights! Decreases risk of developing diabetes
Improves ratio of good cholesterol (HDL) to bad cholesterol (LDL)
Relieves arthritis
Keeps mitochondria (power house of the cell)
younger!
More muscle more metabolic active tissue; meaning you burn more calories
at rest!
Great for the skin both cardio & weight training gives a radiance & glow no make-up can match helps build collagen
Sample Beginner Program 2-3 nonconsecutive days per week
1 set to start with; 2 sets after first month
30-60 second rest periods between sets
10-12 repetitions; increase weight when 12 reps are comfortable
Select exercises that utilize large muscle groups
Change routine every 6-12 weeks!
Top Five Reasons to Exercise You’ll lower your risk for the nations top
three killers: heart disease, cancer and stroke.
You’ll smile more!
You’ll get sick less often!
You’ll be mentally sharp!
You’ll live longer!
My Dad! Ed Hartung – still going strong @ 80!
Little Susie..still spry @ 73!
WINTER OBSTACLES Internal:
Less motivated Less energy Seasonal Affective Disorder
External: cold, darkness, road conditions
Blah, blah, blah!
BREAK THROUGH THE BARRIERS
CONFRONT THE EXCUSES
SET YOUR GOALS
STICK WITH THE PLAN
JUST DO IT!
Don’t think “all or nothing!”
Self Assessment: What do you want from of an exercise program?
Weight loss? Mental clarity? Mood booster? Stress reduction? Time alone? Improved quality
of life?
Exercise??? I’m too busy to exercise!
With ALL these great reasons to exercise, why aren’t you?
Staying Motivated!
Schedule your workouts, make exercise non-negotiable!
Find a fitness partner or entertain yourself.
Dress the part!
Start an exercise log, set goals & evaluate your progress.
Stop beating yourself up!
Re-evaluate your goals!
Get Going!
Continually plan!
Exercise Compliance: Staying Motivated
If you always do what you always did than you’ll always get what you always got!
Useful Resources www.Walking.about.com FITNESS 9 TO 5 - Chronicle Books, 2006
American College of Sports Medicine’s Resources for the Personal Trainer 2005
Strong Women Stay Young by Miriam Nelson, PhD, 2000
Tufts University Health and Nutrition Newsletter Newsletter February
President’s Council on Physical Fitness (PCPFS) @ www.fitness.gov
The National Institute of Aging @ www.niapublications.org
The Perricone Weight Loss Diet – Dr Nicolas Perricone - 2005
Body For Life – Bill Phillips www.presidentchallenge.org
Ten Minute Tone-Ups for Dummies
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