Fitness Walking and Running

2. What is fitness walking?
Walking can be a great factor in achieving the
optimal state of well-being and physical fitness.
Engaging yourself in this easy and inexpensive
exercise will keep you free from obesity, diabetes,
and any related heart diseases because it will help
you lose and maintain a certain weight and increase
your heart and lung efficiency while keeping you
young and stress-free.

3. How can walking achieve one’s fitness?
Walking for fitness is
an aerobic activity that
increases your body’s need
for oxygen. This increased
need for oxygen requires the
heart to beat faster to
circulate oxygen-enriched
blood, and the respiratory
rate also increases.

4. Advantages of engaging in fitness walking:
It will help you lose and maintain weight
and increase your heart and lung efficiency
while keeping you young and stress-free.

5. How should I begin my fitness
walking?

6. 1. Create your plan – set a schedule of
your walk, your preferred time, and a
comfortable place for the activity.

7. 2. Make your own walking log or
journal – keep track of your walk
records, progress, and reflections.

8. 3. Motivate yourself – think of all the positive
outcomes after you have done fitness walking,
do warm-up and cool down properly after the
walking, and apply correct walking techniques to
minimize the risk of injuries.

9. What are the basic
techniques of walking?

10. What is a pedometer?
A pedometer is a device worn
around the waistband of your pants or
on your wrist like a watch or an arm
band. This instrument is used when
walking or even when running to
measure the number of steps made and
how far you have travelled on foot, and
how many calories you have burned
throughout the activity. Some
pedometers can now also monitor the
heart rate of the person while using the
device. Taking 10,000 steps per day is
considered a healthy fitness goal.

11. What is running?
It is one of the basic elements of most
sporting activities. Running is also an important
component of a sports training program. It is simple
and inexpensive because no materials and
equipment are needed and it doesn't require any
special skills. Running is also an exceptional way to
improve one’s fitness status.

12. Advantages of running:
More than flattering your stomach, it
tones your muscles, gives energy, and may
extend your life.

13. How to start for a run?
If you are just starting a fitness
program, the best way to begin is
through walking because it will help
you to slowly prepare your legs and
your whole body for running. A
misconception in running is that one
needs to run fast to produce better
results; on the contrary, doing so
may lead you to grasp your breath
and may cause some leg injury.

14. What is a talk test?
It is a simple way to
determine your pace and
as a rule of thumb, if
you’re in a moderate pace
of your action you can talk
and if you’re in a vigorous
intensity, you cannot utter
more than a few words
without pausing to take
your breath.

15. What are the most common
running injuries?

16. Which is more effective,
treadmill or outdoor running?

17. A treadmill is a
walking or running
equipment that serves
as an exercise machine
for indoor workouts. It
is a machine where you
can control and
determine the desired
speed of running.

18. About five percent of
calories can be burned in
outdoor running compared
with fewer calorie count
burned when running on a
treadmill because of the wind
resistance in the outdoors.
Both activities are effective,
but as to which is more
effective is a call you can
make. Normally if you run
outdoors for about an hour,
and if you decide to run using
a treadmill instead, do it for
one and a half hours to burn
the same calories when you
run outdoors.