Walking - Relaxed Pace Approx. 2 Mph Fitness Training

Walking - Relaxed Pace Approx. Description

Relaxed walking can be enjoyed by people of all ages and fitness levels. It can be done alone or in groups, indoors or outdoors. Walking is a safe, low impact way to burn calories. It is recognized as one of the safest forms of aerobic activity. Walkers should wear lightly colored or reflective clothing so they may be seen more easily by motorists.

Walking - Relaxed Pace Approx. Warnings

• People suffering from chronic foot, ankle, knee or lower back pain should seek medical counsel before beginning a walking program, since some modifications may be necessary.

Walking - Relaxed Pace Approx. Risks

• Environmental risks (for outdoor walkers): poor weather, heat stroke, overexposure to the sun, dehydration, and traffic hazards

Walking - Relaxed Pace Approx. Sport-specific applications

• Racewalking

Walking - Relaxed Pace Approx. Equipment required

• Footwear: comfortable fit, good tread and proper support
• Clothing: comfortable fit, should allow freedom of movement; should provide protection from the weather; walkers should wear bright colors for easy spotting by cyclists and motorists

Walking - Relaxed Pace Approx. Applicable substitutions

• Walking in place
• Inclined walking
• Treadmill
• Hiking
• Water walking
• Aqua-aerobics

Walking - Relaxed Pace Approx. Reference sources, organizations and publications

• United States Walking Association: 2142 Wesleyan Dr., Columbus, OH 43221­1830, (614) 459­9255
• The National Association of Mall Walkers: PO Box 191, Hermann, MO 65041, (314) 486­3945
• Dr. James M. Rippe's Complete Book of Fitness Walking, Dr. James M. Rippe and Ann Ward, Prentice Hall Press
• Gary Yanker's Walking Program, Gary Yanker, Warner Books
• The Rockport Walking Program, Dr. James M. Rippe and Ann Ward, with Karla Dougherty, Prentice Hall Press

Mode

Recreational/Cardiorespiratory: Aerobic

Fitness Benefits

• Cardiorespiratory 2
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 2
• Body Fat Recution 2

Fitness Requirements

• Cardiorespiratory 1
• Flexibility 0
• Muscular Strength 0
• Muscular Endurance 1
• Coordination/Skill 0

Muscle groups used

Primary muscles: quadriceps, calves, gluteal muscles, hamstrings and hip flexors Assistance muscles: abdominals, obliques, shoulders, chest and upper back (latter groups used minimally with arm swinging)

Energy expenditure

Approximately 0.022 Calories per minute per pound of body weight