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.