1 / 13

WALKING’S NOT SO HARD TO DO!

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”

brandon-luby
Download Presentation

WALKING’S NOT SO HARD TO DO!

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. WALKING’S NOT SO HARD TO DO! Fitness Walking Program

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. Turning Strolls into Workouts • Swing it! • Interval walking • Heads to the hills • Rough it • Circuit • Enter an event • Take a tour

  8. Energy Expenditures of Walking and Running • Net calories Burned: Running 9:30 1 Mile Walking 19 min 105 Men 52 91 Women 43

  9. 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

  10. 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.

More Related