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41問 • 2年前

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which could be further classified as power walking, treadmill walking, and race walking.

Fitness walking

are also fitness activities that are getting popular these days among many adults and especially in big towns and cities.

Yoga, running, and strength training

Some community leaders also initiate activities in the — that support fitness activities.

barangay

- This means adding more power and increasing speed in your walk.

Power Walking

It is one of the most effective cardiovascular exercises for those who are recommended a low-impact exercise

Power Walking

- executing power walking to the extent that longer time is needed for more endurance.

2. Half Marathon Walking

- it is a competitive form of walking and does not require greater speed.

Race Walking

- is an alternative way of walking exercise if the weather condition is not good.

Treadmill Walking

You can continue the walking exercise program indoor with the use of —.

treadmill

Different kinds of walking

1. Power Walking 2. Half Marathon Walking 3. Race Walking 4. Treadmill Walking

before indulging in any workout program, make sure that you begin with — and end the activity with a — like —2

1. Warm-up and cool down warm-up or stretching cool down static stretching, slowly walking for 5-10 mins.

1. WARM-up and Cool Down

A) increase core temperature, heat rate, and flow of blood to skeletal tissues. B ) stimulate the central nervous system, helping coordination, reaction time, and skill accuracy; and C) have less incidence of musculotendinous injuries.

- it helps to improve flexibility and reduces muscle injury and soreness.

2. Dtretch Stretching

is very efficient in removing excess body heat like after an initial jog as a warm-up.

stretching

is usually done slowly either standing or sitting, and this is helpful in increasing joint movements and is usually used in cooling down activities.

Static stretching

help in preparing the body for active contraction or relaxation and are used in some physical movements like running, jumping kicking, or any physical skills.

Dynamic flexibilities or stretching activities

it is best to stretch after

warm up and cool down.

when starting a new workout program, do not try to push yourself too hard; begin with a —, and then — to build the intensity, duration, and frequency of your workout program.

3. Begin Slowly light training gradually start

do not concentrate in — because it can lead you to overuse and repetitive use of your muscles and as such, injuries can happen.

4. Vary your workout one exercise routine

if you are experiencing any pain or discomfort in your body which you cannot tolerate, — because that pain can be —; refrain from working out.

5. Listen to your body "no pain, no gain," don't push yourself a symptom of injury

provide — for rest because giving — helps your body to recover between workouts which can be a great aid to prevent injuries.

7. Rest-massage-sleep two days enough rest days

do not forget to fuel your body with plenty of — before, during, and after you work out.

6. Fuel your body water

a. — about 20 to 30 minutes BEFORE working out. b. every 10 to 20 minutes DURING your workout. c. when your workout is DONE.

8 ounces 8 ounces 16 ounces

What are the different procedure to minimize the risk of injuries in walking? 7

1. Warm-up and Cool down 2. Stretch 3. Begin slowly 4. Vary your workout 5. Listen to your body 6. Fuel your body 7. Rest-massage-sleep

What is the meaning of RICE as one way to prevent further injury?

Rest Ice Compression Elevate

the injury, immobilize

Rest

apply — to the injury to help lessen swelling, bleeding, and inflammation. l

ice

-: apply a — to minimize swelling.

compression bandage

-: — the injury to reduce swelling

elevate

What are the benefits of running?

- greater chance to be free from developing some lifestyle diseases. - attain lower cholesterol level, improve metabolism, healthy weight management. - beneficial to women who are getting old with osteoporosis.

Run early in the morning or later in the evening when you feel it's colder.

Look toward the traffic when running so you can prevent accidents.

During night running, wear reflective jackets, and arm or ankle bands so you can be visible, especially to motorists.

Run with a companion; if running alone, bring an identification card; tell someone your running route and the expected time that you will be going back.

Running at noon and afternoon when the temperature is at its intense.

Dont

Listening through headsets while running

Dont

Wearing dark-colored gears at night.

Dont

Running alone and in isolated areas.

Dont

Though you may not feel like you are sweating and thirsty, your body needs to —

refuel and stay hydrated

because during running, you lose water through — even though you may not feel like you're sweating or thirsty.

perspiration

Drink — a run especially longer runs.

before, during, and after

KEY TERMS

Guillermo, Rizchel Anne B. · 17問 · 2年前

KEY TERMS