W A L K I N G W E L L N E S S
Walking, of any kind, fast or slow, short or long, is healthy. In fact, walking is one of the best choices for exercise there is because you can walk your entire life. Walking is an aerobic exercise that conditions the heart while toning the legs. It is energizing, entertaining, and can be emotionally rewarding. It can relieve stress and improve the quality of sleep. It burns 5 times more calories than watching TV and can help to control or lose weight.
Did you know that just 15 extra minutes a day of walking can help you lose 7 pounds in a year without dieting! (Sweetgall, p.41 ).
Did you also know that brisk walking burns about the same number of calories mile for mile as jogging, but without the high impact stress on your joints.
Walking, which is a cardio respiratory (aerobic) activity, should be combined with flexibility exercises (stretching), and strength training, for a sound, total fitness program.
The objectives for our walking unit are: To gain an appreciation of walking as a physical exercise and to learn to walk aerobically, as a lifetime, noncompetitive exercise.
In order to assure you are walking aerobically, you need to be able to measure your heart rate. Our heart rate monitors do this for you, but you will need to be able to do this on your own when you do not have a monitor.
Pulse Counting There are two locations to take our pulses during class:
1. Radial On the wrist, below the thumb.
2. Carotid On the neck, behind and
beside the
Take the pulse count with one finger, not the thumb as the thumb has its own pulse.
Take the pulse count for ten seconds and multiply that number by six to get your one-minute pulse count, or beats per minute. (The pulse is counted for 10 seconds and not a whole minute because your pulse rate may slow down during the minute; 10 seconds is a more accurate measure.)
Maximum Heart Rate: The highest rate at which your heart can beat per minute.
Maximum Heart Rate = 220 minus your age.
So, a 15 year olds Maximum Heart Rate would be 205 beats per minute.
Target Heart Rate: The rate at which your heart should be beating in order to derive aerobic benefit from exercise.
Target Heart Rate Zone: 60 to 80 percent of your Maximum Heart Rate.
Example: The Target Heart Rate Zone for a 15 year old is:
205 205
x.6 (times 60%) x.8 (times 80%)
123.0 164.0
The Target Heart Rate Zone (THRZ) = 123 to 164 beats per minute.
The FIT Principal: The three components of a cardiovascular workout are
Frequency, Intensity,
and Time.
Frequency The number of times per week you should exercise. (A minimum of
Intensity Reaching the target heart rate zone. three times per week,
Time A minimum of 20 minutes or more. or maximum of daily)
Aerobic Exercise Long lasting exercise done with consumption of oxygen. During aerobic exercise your heart rate will be in your target heart rate zone (60% to 80% of your maximum heart rate) and will stay in that zone for 30 minutes or more.
Anaerobic Exercise Short, powerful exercise done without muscular consumption of oxygen. During anaerobic exercise your heart rate may be above 85% of your maximum heart rate, but it will not stay in the target zone for 30 minutes.
Stretch Muscles Stretched
Toe Touch Hamstrings, Gastrocnemius, Gluteus Maximus
Calf Stretch Gastrocnemius, Soleus
Quad Stretch Quadriceps
Gluteus Stretch Gluteus Maximus
Groin Stretch Groin Muscles
Shoulder Stretch Deltoids, Triceps, Latissimus Dorsi
Head Rotators Trapezius
All stretches should be held for 10 seconds or more.
Ideally you should perform each stretch 3 5 times, with each successive stretch going a little farther.
Never hold your breath while stretching, breath normally.
Never stretch beyond the point of pain. If a stretch hurts, release it.
Remember stretching after a work out is even more effective because the muscles are warm and pliable. This will also help reduce muscle soreness after a good work out.
WALKING PACES
Walking to the store, hiking, walking to school, getting around without becoming exhausted or out of breath you are probably walking 3.5 miles per hour. This would be an average of 4 minutes and 15 seconds per lap of the track. Walking 4 miles per hour requires a bit more energy and will most certainly get you into your target heart rate zone. If you are walking on the track, you be completing a lap in 3 minutes and 45 seconds. Check your heart rate to see what it takes for you to be aerobic. In class we shot for an average (with the heart rate monitor) of 130 beats per minute or more.
WALKING TIPS
A good arm swing gives you rhythm and balance and will give your upper body a workout. It will set your timing, add to your power, and reduce your fatigue.
Walking posture is your body language. Walking slouched or bent over indicates low energy, sad mood, dull, or depressed outlook. Upright walking conveys a positive, upbeat, alert mood. Why give off negative vibes when you can show everyone the best in you? Posture also affects your walking performance. Walkers with poor posture tire more easily, walk slower, and become more sore. This is inefficient and wastes energy.
Follow these Posture
Pointers:
Pointer 1 Walk with your head level not up, not down, not off to
either side- just straight ahead. You could be able to balance
a book on your head while walking.
Pointer 2 Walk with level shoulders and a level trunk-not like the
Leaning
Pointer 3 Swing your arms front to back with your elbows in close to
your sides.
Pointer 4 Walk tall! Keep an erect posture with a straight back.
Avoid slouching like an ape.
Pointer 5 Point your feet straight ahead in the direction of travel as if
walking a balance beam.
Pointer 6 With each footstep, land on your heel. . .then roll on the ball of
your foot. . .and push off on your toes. This is call heel-toe
walking.
(Sweetgall, p. 30)