Walking and Running Program

Walking and
Running program
What kind of physical activity do
you do every day?
True or false
1. Yoga originated in
Japan.
false
True or false
2. Yoga builds strength

and improves flexibility.
True
True or false
3. Regular practice of yoga

can help lose weight only.
false
True or false
4. Yoga is a form of
exercise.
false
True or false
5. Meditating and
practicing yoga can reduce
pain.
True
True or false
6. When you plan to practice yoga,

it is better to eat protein-rich food
in the morning, at least 45 minutes
before you execute it.
True
True or false
7. Hatha and Vinyasa can improve

balance only.
True
True or false
8. Yoga is hard and scary.
True or false
True or false
9. You have to be really flexible

when you practice yoga.
false
True or false
10. Ashianga is good for cleansing

the body.
True
Physical Education 10
Introduction to
walking
Lesson 1
Walking as an exercise
A study in 2014 found that people who are
suffering from chronic diseases, such as heart
disease, diabetes, breast cancer, and the like were
“half as likely to die during a one-year period”
when they often engage in walking compared to
those who rarely hit the streets.
Another study on more than 50,000 adults who
walked regularly at a quick paced were about 20
percent less likely to die, 24 percent of which were
less likely to die from heart disease.
Walking is generally considered as a moderate physical
activity but it is effective in promoting metabolic fitness
and overall health. You can burn 100 calories per mile. It
varies depending on the individual, speed, terrain, etc.
Yoga exercises on the other hand, increase respiratory
efficiency and improve posture and balance.
In choosing shoes during walking exercise, you
should consider the following:
• Low heels
• Flexible sole
• Lightweight and breathable
fabrics
• Great fit
Brisk walking Shin pains
are very common for
is defined as walking continuously at a fast new walkers. It can
also be a problem
speed. It is one of the easiest and most when increasing
speed or distance. To
effective cardio workouts. You do it indoors avoid aching shin,
or outdoors without any special equipment. increase speed and
distance gradually;
Some well-researched benefits of brisk wear good, flexible,
walking shoes with
walking include: weight loss, improved low heels; perform
cardiovascular health, lower blood pressure ankle circles; and toe
points before and
and blood sugar, and improved mental health. after your walk.
Brisk walking
is defined as walking
Shin pains
continuously at a fast
speed. It is one of the are very common for new walkers. It can
easiest and most
effective cardio also be a problem when increasing speed
workouts. You do it
indoors or outdoors or distance. To avoid aching shin,
without any special
equipment. Some
well-researched
increase speed and distance gradually;
benefits of brisk
walking include:
wear good, flexible, walking shoes with
weight loss, improved
cardiovascular health,
low heels; perform ankle circles; and toe
lower blood pressure
and blood sugar, and points before and after your walk.
improved mental
health.
To have a successful walking
exercise, you should eat something
high in carbohydrates, whole grain
cereal, whole wheat bread, and
banana. Avoid fatty and heavy meal
that might upset you stomach. You
should also bring water to drink
during and after the walk.
Walking at least 5 kilometers an hour
counts as moderate exercise while 8
kilometers is considered as vigorous
exercise. Healthy people should try
10,000 steps per day to improve their
health.
Some benefit of walking
Helps in Accessible Doesn’t One of the

weight to everyone require easiest
management special ways to get
equipment more active
Lowers low- Raises high-

Reduces A low
density density
symptoms of impact
lipoprotein lipoprotein
depression exercise
and Bad and good
and anxiety
cholesterol cholesterol
aids with the

Lowers Reduces the
management Improves
blood risk of
of type 2 mood
pressure some
diabetes
cancer
Helps Reduces the Less likely Reduces

maintain risk of heart to lead to stress
strong attack injuries
bones
Helps
Reduces It’s free and Builds maintain
the risk of you save aerobic lean
heart money fitness muscle
diseases tissues
Walking can provide you the same benefits as a running
program. General health benefits are acquired from
walking. For cardiovascular benefits, the key is walking
fast enough to get your heart rate up. But running burns
nearly double the number of calories as walking. If your
goal is to lose weight, you can add running into your
walking exercises.
Walking program
Lesson 2
Warm-up exercises are important in
performing physical activities. They elevate
the body’s temperature to prepare the
muscles for any succeeding strenuous
activity. Through warm up, your muscles will
provide enough blood and oxygen supply so
that they will contract more efficiently. You
might have physical injuries if you proceed
to vigorous activities without warming up.
Cool-down exercises, too, are important. They
gradually lower blood pressure and muscle stress
due to strenuous strength and endurance training.
Cooling down relaxes your muscles and
smoothens the flow of blood around the body to
prevent dizziness caused by inadequate blood and
oxygen supply to the brain. You have a successful
cool down when your sweat stops and heart rate
drops down to less than 100 beats per minute.
Introduction to
running exercise
Lesson 3
Running as an exercise
Running are cardio exercises that are very simple to do.
This activity can help burn calories and can build
strength, among other things.
Researchers have found that people who run at least 40

miles per week have healthier hearts than those who run
13 miles a week. Running also improves working
memory and focus.
Running as an exercise
Running is a great way to get fit and feel better. After

you started your walking program, you can start now
running. You just have to be reminded of the do’s and
don’ts in running and walking. Be inspired and stay on
track. Are you ready? Let’s go!
Types of runs
1. Recovery Run
A slow run that helps you recover from a fast pace
run. A longer run that is done to build muscle. When you do
the recovery run you should be able to have a comfortable
conversation.
2. Base Run
Short run at a normal pace not too long or
too short.
Types of runs
3. Long Run
Long slow run that’s anything from 1 – 2
hours. You should feel tired after the run.
4. Progression run
Start slow then go to your race pace and
then end slow again.
Types of runs
5. Fartlek
It could be a mix of jogging and
sprinting, but for beginners, it could be walking
with jogging.
6. Hill Repeats
Repeat short segments of hard uphill
running. Increases your aerobic power.
Types of runs
7. Tempo Run
Easy start and then time trial lactate
threshold, then a cool down.
8. Sprints
to run shorter distances at a faster than
normal pace with multiple repeats during the
workout.
Types of runs
9. Interval
A mixture of low-moderate and high-
intensity run.
Lifestyle and Risk Factors
Lifestyle is the way which an individual lives.

It includes the typical patterns of the
individual’s usual activities at home, school,
work or community.
Risk factors are variables in one’s lifestyle that

may lead to certain ailments. Examples of
these are genetics of heredity, age and physical
composition which likely affect your lifestyle.
On the other hand, some variables in one’s lifestyle can

be modified in order to achieve a healthier lifestyle.
Examples are nutrition, body mass, physical activities and
other health-related habits. These, when carefully planned
and imposed on a regular basis, will contribute to the
well-being of an individual.
Frequency, Intensity, Time, and Type (FITT)
is a principle that will help you create a

workout plan in reaching your fitness
goals effectively. Frequency is how often
you exercise. Intensity is how hard it is.
Time is how long you exercise. And Type
is what kind of exercise you choose.
FREQUENCY INTENSITY TIME TYPE
3-5 DAYS MODERATE 15-25 AEROBICS
Frequency, Intensity, Time, and Type (FITT)
The Intensity of physical activity has

different forms that varies in each
individual. The level of fitness can be
moderate to vigorous. Moderate-intensity
activities include brisk walking and
bicycling.
WEIGHT
MANAGEMENT
is the process of adopting long term lifestyle
modification in order to maintain a healthy body
weight on the basis of a person’s age, sex and height.
Weight gain and weight loss are important in weight
management and to health in general. A simple
formula is shown here.
WEIGHT
MANAGEMENT
Common Injuries during Walking and Running Exercises
Sprains- Injuries to
ligaments, the tissues that
connect bones to one
another.
Tendinitis- Inflammation of
a tendon, often due to
overuse.
Rotator cuff tears- Rips in the

group of muscles and their
tendons that hold the arm in
the shoulder socket.
Muscle strains- Injuries to

muscles or tendons, the
tissues that connect muscles
ACL and meniscus tears

of the knee- A rip in one
of the ligaments that
helps stabilize the knee
or cartilage that cushions
the knee joint.
Thank you for
listening!
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Walking and

2. Yoga builds strength

3. Regular practice of yoga

6. When you plan to practice yoga,

7. Hatha and Vinyasa can improve

8. Yoga is hard and scary.

9. You have to be really flexible

10. Ashianga is good for cleansing

Helps in Accessible Doesn’t One of the

Lowers low- Raises high-

aids with the

Helps Reduces the Less likely Reduces

Researchers have found that people who run at least 40

Running is a great way to get fit and feel better. After

Lifestyle is the way which an individual lives.

Risk factors are variables in one’s lifestyle that

On the other hand, some variables in one’s lifestyle can

is a principle that will help you create a

The Intensity of physical activity has

Rotator cuff tears- Rips in the

Muscle strains- Injuries to

ACL and meniscus tears

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