Walking - Speed, 5 Mph Or 12 M Description
Brisk walking provides an excellent cardiorespiratory workout
while greatly increasing muscular endurance and burning fat. It is
often considered safer than jogging since less jarring force is placed on
the feet, ankles, knees and legs. Brisk walking may be done
either indoors or outdoors, alone or with others. Always warm-up
with slower walking and stretching before beginning to walk briskly.
Walking - Speed, 5 Mph Or 12 M Warnings
- People suffering from chronic knee, hip/pelvic, ankle, calf
or lower back pain or injury should seek medical counsel
before beginning a walking program, since some modifications may
be necessary.
Walking - Speed, 5 Mph Or 12 M Risks
- Environmental risks (for outdoor walkers): poor weather,
heat stroke, overexposure to the sun, dehydration, and traffic hazards
Walking - Speed, 5 Mph Or 12 M Sport-specific applications
- National, international and Olympic level racewalking
competitions
Walking - Speed, 5 Mph Or 12 M 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 motorists and cyclists
Walking - Speed, 5 Mph Or 12 M Applicable substitutions
- Walking in place using high steps
- Inclined walking
- Treadmill
- Hiking
- Water walking
- Aqua-aerobics
Walking - Speed, 5 Mph Or 12 M Reference sources, organizations and publications
- United States Walking Association: 2142 Wesleyan Dr.,
Columbus, OH 432211830, (614) 4599255
- Men's And Women's Racewalking Committee: c/o Bruce
Douglas, 36 Canterbury Lane, Mystic, CT 06355
- 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
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Mode
Cardiorespiratory: Aerobic
Fitness Benefits
- Cardiorespiratory 5
- Flexibility 1
- Muscular Strength 1
- Muscular Endurance 5
- Body Fat Recution 5
Fitness Requirements
- Cardiorespiratory 2
- Flexibility 1
- Muscular Strength 1
- Muscular Endurance 2
- Coordination/Skill 1
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 0.054 Calories per minute per pound of body weight
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