Winston Salem Fitness

Equipment – Fitness Walking

Walking Shoes for Fitness Walking

• Go to a reputable store with knowledgeable employees who can help you

• Wear shoes that fit snugly on your feet

• Have a well-cushioned heel

• Have good arch support

• Have adequate toe room

• Have flexible slip-resistant soles

Comfortable clothing for Fitness Walking

• Wear loose-fitting, layered clothing appropriate for the weather

Fitness Walking: Places to walk

• Indoor or outdoor tracks or treadmills

For variety, malls, hiking trails, your neighborhood

Fitness Walking Variations

For all variations, maintain good posture, looking straight ahead with the chin up. the arms ought to move in a natural rhythm, either swinging at your sides or bent at angles up to 90 degrees.

Strolling – Walking at the rate of about 3 mph with arms swinging loosely at sides.

Brisk Walking – Walking at the rate of about 4 mph with energetic arm motion.

Race Walking – Walking at the rate of 5 mph with quicker steps and arms at a 90 degree angle.

Muscle Groups Used During Fitness Walking

Fitness walking will work the following muscle groups

• Quadriceps

• Hamstrings

• Calf muscles

• Gluteus Maximus

Guidelines for Fitness Walking

Risks of Fitness Walking

• If you begin slow and don’t overdo it and wear the proper equipment, then risk of injury is low.

Safety and Fitness Walking

• Stretch after a short warm-up and after walking to prevent injuries and increase flexibility.

• Begin little by little increase speed and distance.

• When you’re walking in the heat, take water along to prevent dehydration.

• Wear bright colored clothes or reflectors to be more visible.

• Walk in a safe, well-lit environment.

When outside avoid midday in extreme heat and humidity. Evenings and mornings are best.

• Walk in the opposite direction as traffic and as close to the curb as possible.

Equipment Needed

• proper foot wear (shoes designed for aerobic dance are advised)

• light weight, well ventilated clothing

• spacious area or room

• floor surface that provides cushion and stability

• arousing music

• tape player

• music 120-135 beats per minute

• exercise video tape when at home, or various aerobic shows on TV

Aerobic Dance Variations

• Low Impact

• High Impact

• Step

Muscle Groups Used During Aerobic Dance

• predominately lower body muscles

• upper body muscle groups used predominately to gain added aerobic intensity

Low-Impact Aerobics

Definition – Low-Impact Aerobics

• aerobic movements (those movements involving big muscle groups used in continuous rhythmic activity) in which at least one foot contacts the ground at all times

• evolved to decrease the lower leg overuse injuries associated with high-impact classes

• ideal for special populations, such as seniors, pregnant women and overweight individuals

Guidelines – Low-Impact Aerobics

• arm and leg movements should be controlled as participant problems with the knee may occur due to the repetitive use of the flexed knee

• with low impact, more fit individuals might have difficulty achieving adequate intensity and, thus, must use bigger movements

• Using big movements in the upper body will also increase the intensity of the class

High-Impact Aerobics

Definition – High-Impact Aerobics

• aerobic dance in which there are moments when the body is moved through space and both feet lose contact with the ground

• high impact aerobics utilizes aerobic movements such as jumping and hopping

• provides excellent cardiovascular advantages along with good metabolic benefits (i.e., kilocalories utilized per minute of exercise)

Recommendations – High-Impact Aerobics

• high impact aerobics has a high announced injury incidence, in particular in the lower body

• high impact aerobics may be inappropriate for person with biomechanical or other factors that predispose them to injury in the lower leg and foot regions

• the low impact variation should be shown during class

Step Aerobics

Definition – Step Aerobics

• step aerobics utilizes stepping up and down from a platform

• step aerobics can offer a moderate- to high-intensity cardiovascular workout with low impact stresses

• intensity of the class may be individualized by changing the platform height and use of propuplsion

Recommendations – Step Aerobics

• when stepping up, do not allow any part of the foot to hang over the edge

• when stepping down, step close to the platform and do not bounce or step on the balls of the feet

• be certain to step with the heel first when stepping up and down

• don’t pound the feet on and off the platform

• don’t constantly focus on the platform or drop the head too far forward while stepping

• do not step down with the back toward the platform

• maintain good posture with abdominals tucked in, back straight,

The ACSM (American College of Sports Medicine) (ACSM) defines aerobic activity as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.”

It is a kind of exercise that overloads the heart and lungs and causes them to work harder than at rest.

The important idea behind aerobic activity today, is to get up and get moving!!

There are more activities than ever to select from, whether it is a new activity or an old one.

Find something you love doing that keeps your heart rate elevated for a continuous time and get moving to a healthier life.

The following guidelines are based on recommendations from the American College of Sports Medicine (ACSM)

• Minimum of 8 to 10 exercises

• Involve major muscle groups

• Minimum of 2 times each week

• Minimum of 1 set of 8 to 12 repetitions of each exercise

• Resistance that leads to “near fatigue”

1. Heart Rate Arrange – the Karvonen Formula

• Find your Resting Heart Rate (RHR)

• Find your Predicted Maximal Heart Rate (HR max)

• HR max = 220 – age

• Find your Heart Rate Arrange (HRR)

• HRR = HR max – RHR

Find the lower limit of your Heart Rate Training Range

• Multiply your HRR by 50% and add your RHR

• HRR x .50 + RHR = Low Target Heart Rate

Find the upper limit of your Heart Rate Training Range

• Multiply your HRR by 85 percent and add your RHR

• HRR x .85 + RHR = High Target Heart Rate

2. Percent of Heart Rate Max

• Find your Predicted Maximum Heart Rate (HR max)

• HR max = 220 – age

Find the lower limit of your Heart Rate Training Range

• Low Target Heart Rate = HR max X .50

Find the upper limit of your Heart Rate Training Range

• High Target Heart Rate = HR max X .90

The following recommendations are based on recommendations from the American College of Sports Medicine (ACSM)

Mode

Type of exercise – what’s aerobic exercise?

Frequency

3 to 5 days each week

Duration

20 to 60 minutes of continuous aerobic activity

Intensity

50 to 85 percent of maximal aerobic capacity (VO2 max), or

50 to 85 percent of Heart Rate Reserve, or

60 to 90% of Maximal Heart Rate

• Low Intensity: 35 to 60% of Heart Rate Max or 50 to 60% of Heart Rate Reserve

• Moderate Intensity: 60 to 80% of Heart Rate Max or 60 to 70% of Heart Rate Reserve

• High Intensity: 80 to 90 percent of Heart Rate Max or 70 to 85 percent of Heart Rate Reserve

• footwear ought to fit properly

• “toe room” – neither the large or little toe extends over the side

• heel – snug without pinching or slipping

• inside of shoe must be made of firm material to prevent the foot from collapsing inward

• arch supports provide good fit, support, and comfort

• attempt on several pairs of shoes when buying athletic shoes

• consider shopping at an athletic shoe store with a reputation for knowledgeable employees

• choose the shoes that escort the sport

• shop for footwear in the afternoon when your feet are the biggest

• replace shoes every 3-9 months or every 300-500 miles (depending upon the activity)

• be certain the shoe is comfortable and fits you!

Running Shoes

• adequate cushioning for shock absorption

• provide arch and heel support

• padded heels

Walking Shoes

• flexible sole

• heel cushioning

• too much cushioning in the toe of the shoe can make you trip

Aerobic Dance Shoes

• well cushioned shoes

• overall good support

• firm yet flexible sole

• hi-top variety when you have ankle problems

Specialty Footwear

• There are footwear for specific activities, basketball, riding a bike, golf, etc.

The key is to find a shoe that fits and provides adequate support and stability

How you dress can make a difference in the performance and reduce the risk of injury from hypo or hyperthermia!

Cold Weather Activities

• Wear several layers of light clothing the allow air circulation

• Clothing should enable sweat to evaporate

• Wool or synthetic material like polypropylene dries rapidly

• Wear a hat to avoid hypothermia – 30 to 40% of the bodies heat is lost from the head

• Gloves may be appropriate based on the activity

• Sweatproof sunscreen is encouraged for activities on the snow

Warm Weather Activities

• Wear loose fitting clothing

• Do not change clothes when they become wet – as sweat evaporates it cools you

• Wear nylon, linen clothing, or clothing made of synthetic material like Coolmax

• Prevent polyester or plastic clothing, namely with elastic bands at the wrist, ankles, and neck which promote sweating

• Wear light colored clothing to reflect heat rays

• Sunscreen will be necessary for outdoor activities – look for waterproof and sweatproof with an spf of at least 15

When you choose to workout with specific exercise equipment , you are able to find a selection of price ranges to fit any budget.

Pre-owned equipment is also available through the newspaper or stores that sell used equipment.

Make certain your decision about equipment meets your fitness needs!

Stationary Bikes

• Prices range from $200-$3500

• More costly models feature electronic devices to monitor heart rate and calories burned, and allow for varying pedal resistance and terrain

• Provides non-impact aerobic exercise for the lower body

• Models are available with optional arm ergometers to exercise the upper body as well

• Allows for exercise while reading or watching Television to prevent boredom

Treadmills

• Prices range from $200-$8000

• Models vary from those with a non-electronic belt that moves over rollers to electronic ones with a selection of speeds and grades (incline) and the capability to monitor heart rate, blood pressure, and calories burned

• the type of motor, ability to change the grade electronically, and the monitoring equipment are what will increase the price

• Provides non-impact aerobic activity to the lower body

• Authorizes for walking or jogging in a climate controlled atmosphere on a smooth surface

Rowing Machines

• Prices range from $200-$3500

• Provides for non-impact aerobic activity to the upper and lower body

• People with back problems should consult their doctor before starting a workout program with a rowing machine or try other types of exercise equipment

Cross Country Ski Machines

• Prices range from $300-$750

• Provides the ultimate non-impact aerobic activity to the upper and lower body

• PRACTICE in the store before you buy! the synchronized upper and lower body movement this machine requires may not be for you!

Step Benches

• Prices range for $20-$60

• Provides aerobic exercise while watching your favorite TV program or with a step aerobics tape

Stairmasters

• Prices range from $50-$3000

• Provides for aerobic activity to the lower body

• Individuals with back of knee problems should consult their physician before buying this equipment

• Walking up and down a flight of stairs can provide the same quality of exercise!

Free Weights

• Free weights range from $4-$150

• Professional instruction is encouraged before starting a home fitness program with free weights to prevent serious injury

• Water bottles, soup cans, and over-sized rubber bands could be used as free weights

Strength Training Machines

• Multi-station machines range from $500-$5,500

• More expensive than free weights but might be safer

• Resistance machines isolate specific upper and lower body muscle groups

Outdoor

• Walking

• Jogging

• Hiking

Indoor

• Exercise shows on television

• Exercise video tapes

• Calisthenics

• Jumping rope

• Dancing

• Stair climbing

Sports

• Soccer

• Basketball