Fitness Experts agree that walking is a great exercise. In fact a daily walk may dramatically improve physical healthy
and reduce the risk of premature death according to research.
- Walking three times a week for 30 minutes can increase cardiovascular fitness by 8 to 15 percent
- A regular fitness walk may burn 248 calories ( compared to 311 calories burned in a vigorous singles tennis match
- A consistent walking regimen may lower blood pressure
- a moderated fitness walk up a 5% incline can burn 338 calories and a brisk fitness walk up a 10% incline can burn 541 calories
- Fitness walking reduces body fat
- Walking strengthens leg and abdominal muscles
- the human body is better suited for walking than sitting, standing or running
- A brisk walk may improve quality of sleep
- Walking may relieve stress
- Walking is inexpensive and requires only one piece of equipment –comfortable walking shoes with proper arch and heel support
- Fitness walking includes strength and flexibility exercises
- Fitness walking is a great form of stress release
- Walking speeds of up to 9.0 kilometers per hour are not unusual for well conditioned athletes
- A normal walking pace is somewhere between 5.0 and 5.8 kilometers per hour
- Fitness walking is ideal for weight control because consistency is the key to lifetime weight management
Walking Warm Up
- March and reverse shoulder rolls to relax and release shoulders.
- Heel back (alternate bent knee legs curls with bent knees back toward buttocks). This will actively stretch quadriceps.
- March and touch opposite hand to ankles ( stretches gluteals)
- Stair climbing (if you have some) or simply up, up, down, down if you have a curb or one step.
- Low back stretch (hands on knees in knee bend squat and pull abdominals in)
- Reverse lunges (feet together and altrnately step one leg back with forefoot touching and then feet together. Try to go down and up.
Drills and skills
- Walk 8 steps fast and 8 steps slower
- Walk 8 steps forward and 8 steps backwards ( retro train) 9 Walk backwards ( retro train)
- Walk groucho ( bend the knees and walk low) to stretch calves
- Walk in partners ( one person facing forward & the other retro training)
- Add Fit Bands for strength work 9 Add hills
- Add Steps OR stair climbing Add curve ( step up and down, knee lift, reverse lunge)
- Add music
- Add tethers to walk
- Add weights at the end of the walk
Cool Down & Stretch (standing)
- Standing Calf Stretch
- Standing Quadriceps Stretch with band or step
- Hamstring Stretch
- Side Bend & Stretch
- Shoulder Rolls
- Upper Body Stretch (clasp hands together)
- Neck stretch – turn, tilt and gentle tuck
Cool Down & Stretch (seated)
- Seated Low back, Hamstring & Calf Stretch
- Side lying Quadriceps Stretch with band or hold ankle
- Lying Hamstring Stretch
- Torso Stretch 9 Seated cross legged stretch & gently reach forward
- Upper Body Stretch (clasp hands together) with big breaths
- Neck stretch – turn, tilt and gentle tuck
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