Why Is Fitness Walking Beneficial?

Fitness Walking

Why is fitness walking beneficial?

Increase cardiovascular endurance.
1/3 less muscular and skeletal stress then running.
You can do it anywhere.
It can be done alone or with others.
It is inexpensive.
You don’t need any equipment. (Although a good pair of walking sneakers is good to use.)
It is a great family activity.
10,000 steps are recommended daily for a healthy lifestyle.

What is the difference between walking and running?

In walking you remain in contact with the ground.
Walking requires a heel-to-toe weight transfer
Runners generally land on the “mid-foot” and transfer weight to the fore foot.

What are similarities between running and walking?

Similar form
Both are aerobic activities (cardiovascular activities). They elevate heart rate.

Good walking form should include:

Head up
Walk tall
Arms loose, 90 degree bend at elbows.
Heel-toe rock

Running/Walking Safety:

Identify yourself. Run with proper ID, and carry a cell phone with emergency contacts taped to its back.
Pretend you're invisible. Don’t assume a driver sees you. In fact, imagine that a driver can’t see you, and behave accordingly.
Face traffic.It’s easier to see, and react to, oncoming cars. And cars will see you more clearly too.
Be seen. Wear high-visibility, brightly colored clothing. When out near or after sunset, reflective materials are a must. (If you don't own reflective clothing, a lightweight reflective vest is a great option.) And use a headlamp or handheld light so you can see where you're going, and drivers can see you. The light should have a bright LED (drivers see blinking red as a hazard).
Unplug your ears. Avoid using iPods or wearing headphones—you need to be able to hear approaching vehicles. If you do use headphones, run with the volume low and just one earbud in.
Mind your manners. At a stop sign or light, wait for the driver to wave you through—then acknowledge with your own polite wave. That acknowledgement will make the driver feel more inclined to do it again for the next walker or runner. Use hand signals (as you would on a bicycle) to show which way you plan to turn.

Target Heart Rate Zone: The Karvonen Formula

220- AGE = MHR (Max Heart Rate)

MHR – RHR (Resting Heart Rate) = Y

(Y x .60) + RHR = Low End of Target Heart Rate Zone

(Y x .80) + RHR = High End of Target Heart Rate Zone

Example: Calculate the Target Heart Rate Zone for a 25 yr. old with a RHR of 55.

220-25 = 195

195- 55 = 140

(140 x .60) + 55 = 139 (Low end of Target Heart Rate Zone)

(140 x .80) + 55 = 167 (High End of Target Heart Rate Zone)

The target heart rate zone for a 25 yr old with a RHR of 55 is 139-167 BPM.

Pace: A good fitness walking pace is between 3.5 and 4.5 mph.

To find what pace you are walking, use the chart on the back of the page. You can measure the distance of a short loop in your car or with a GPS. Once you determine what pace you are walking, you can speed up or slow down to get into the optimal range of 3.5-4.5 mph.

Walking Pace Chart

Distance- .11.01.52.02.53.0

Pace

3.02:0020:0030:0040:0050:0060:00

3.11:5619:2020:0038:4048:2058:00

3.21:5218:4528:0837:3046:5356:15

3.31:4918:1027:1536:2045:2554:30

3.41:4617:4026:3035:2044:1053:00

3.5 mph1:4317:0825:4234:1642:5051:24

3.61:4016:4025:0033:2041:4050:00

3.71:3716:1224:1832:2440”3048:36

3.81:3515:4623:3931:3239:2547:18

3.91:3215:2223:0330:4438:2546:06

4.01:3015:0022:3030:0037:3045:00

4.11:2814:3821:5729:1636:3543:54

4.21:2514:1621:2428:3235:4042:48

4.31:2413:5720:5627:5434:5441:51

4.41:2213:3720:2527:1434:0240:51

4.5 mph1:2013:2020:0026:4033:2040:00

4.61:1813:0219:3126:0432:3539:06

4.71:1612:4519:0725:3031:5138:14

4.81:1512:3018:4525:0031:1537:30

4.91:1312:2518:2224:3030:3736:45

5.01:1212:0018:0024:0030:0036:00

MPH

Caloric Expenditure: To find out how many calories you are burning while walking, use the chart. Find what pace you are walking and how much you weigh. That will give you your CEM (calories expended per minute). Take that number and multiple it by the number of minutes walked.

Calories expended Per Minute (CEM) Chart

Body Weight in lbs.

100 120 130 140 150 160 170 180 190 200 210

Pace MPH

3.02.73.23.53.74.04.34.64.85.15.45.6

3.33.13.74.04.34.64.95.25.55.96.26.5

3.53.44.04.44.75.15.45.76.16.46.87.1

3.83.74.44.85.55.86.06.36.67.07.47.7

4.03.94.65.05.45.86.26.67.07.47.88.2

4.34.25.05.45.86.36.77.17.57.98.48.8

4.54.45.25.76.16.67.07.47.98.38.89.2

4.84.75.76.26.77.27.58.18.69.19.610.0

5.04.95.86.36.87.37.88.38.89.39.810.2

5 components of Fitness/Fitness Testing

Component of Fitness:Test used to measure:

1. Cardiovascular Fitness (aerobic capacity)1-mile run, Pacer Test

2. Muscular StrengthPush-ups

3. Muscular EnduranceCurl-Ups (Sit-ups)

4. FlexibilitySit & Reach, Shoulder Reach

5. Body CompositionFat Loss Monitor, Calipers, Buoyancy Test

Aerobic activities elevate one’s heart rate and keep it elevated for an extended period of time.

Examples: Running, fitness walking, rollerblading, rowing, cycling

Sports examples: cross country, soccer, hockey, basketball, lacrosse. Field hockey, ultimate

Anaerobic activities may elevate heart rate, however not consistently.

Examples: Golf, Baseball/Softball, Wiffleball/Matball, Football, weight lifting