Aerobic Walking Midterm

-increase speed and distance gradually -wear good, flexible, walking shoes with low heel -perform ankle circles and toe points before and after your walks -stretch your calves and shins well after you walk

How can I prevent shin pain?

Walking can provide the same benefits as running. General health benefits are acquired from any walking; however, for cardio benefits, the key is walking fast enough to get your heart rate up. Walkers may miss fewer days due to injury than runners while achieving similar improvements in aerobic conditioning.

How does walking compare to running?

One pound of body fat is equal to 3500 calories. A healthy rate of weight loss is about 1 to 2 pounds per week. To achieve this you would need to burn an additional 500 calories per day or use a combination of calorie reduction and exercise. If you are losing weight faster than this you may be losing bone and muscle mass in addition to fat.

How man calories do I need to burn to lose one pound?

Varying depending on the individual, speed walked, terrain, etc, an average is 100 calories per mile.

How many calories are burned walking one mile?

Depending on one's stride, on average it takes between 1760 to 2640 steps to complete one mile.

How many steps in a mile?

Replace your walking shoes every 300 to 500 miles (every 3 to 6 months), or when you can tell the difference between your old pair and a new pair. Do not go by their appearance because the inner support can be very worn while they still look ok on the outside.

How often should I replace my walking shoes?

There is no definite yes or no answer to this but if all your symptoms are above the neck and you feel up to it, moderate exercise is usually safe. Skip your workout if you are overly stressed, not getting enough rest, are not well hydrated, if you have additional symptoms, are pregnant, or have other health issues while you are ill.

Is it okay to walk while I have a head cold?

No, carrying weights will not provide the resistance needed to tone your muscles, and it can increase your blood pressure, place strain on ligaments and tendons, and contribute to joint problems. You will actually get a better workout without carrying the weights because you will be able to walk faster.

Should I use hand weights while walking?

A good pace will vary depending on your fitness level, walking technique, walking goals, and terrain. For general fitness walking, you should try to walk at a pace that increases your heart rate and that you can maintain for 30 to 60 minutes.

What is considered a good fitness walking pace?

Recewalking is a special walking technique. If you walking using racewalking tequniqe you are racewalking regardless of your pace.

What pace is considered race walking?

Eat something high in carbohydrates and that you have previously tried so you know how your body will react to it. Do not eat anything heavy or fatty, eat too much, or eat anything that might upset your stomach. It is best to eat at least an hour before the race and be sure to drink water before, during, and after the race.

What should I eat prior to a race?

-low heel -flexible sole -lightweight and breathable fabric -great fit

What should I look for in a walking shoe?

Several factors can cause itchy legs while walking. For new walkers, itching can be caused by poor circulation and will subside as your body gets more active. Other common causes of itchy legs are dry skin and slight allergic reactions to soaps, detergents, fabrics, etc. You may not notice these until walking because sweating intensifies the problem. To avoid this, moisturize before exercising and wear breatable fabrics to reduce chances of heat rash.

Why do my legs itch when I walk?