Walking - Speed, 5 Mph Or 12 Minute Mile

Walking - Speed, 5 Mph Or 12 Minute Mile Fitness Training


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

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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