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 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.