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PE - LESSON 5 & 6: RUNNING AND WALKING FOR FITNESS
Terms in this set (31)
BOTH WALKING AND RUNNING
are excellent forms of cardiovascular exercise. aim to get at least 150 minutes of moderate cardio exercise each week for you health.
is a smart choice if you're new to exercise and hoping to get in shape.
> if you're looking to lose weight or burn more calories used this exercise.
> a fitness activity that you, your peers, family, community, and society can get involved in.
ALL ABOUT RUNNING
> one of the best types of exercise and is very good for your health. It provides a
great cardiovascular workout and it also strengthens your muscles.
> also speed up the digestive system and can help to relieve digestive problems.
REGULAR RUNNING AND JOGGING
is good way to improve your health and fitness.
cardiovascular improvements that jogging provides great help in making the heart stronger
and more efficient, thereby reducing the risk of heart disease and heart failure. Improve blood
circulation and respiratory health resulting from regular exercise
can often be as short as one kilometer, and is usually an opportunity for you to
run, jog walk, or even push a baby stroller or baby jogger with the youngest member of your
family. Fun run is a great way of involving all family members regardless of their age and or
FUN RUN AT MAIN RACE EVENTS
Many larger running events also host a fun run while the main events takes place.gives people an opportunity to get involved.
is a great sport for the family. Events typically involve a range of different courses,
all taking place at the same time and varying length and difficulty.
USING BABY JOGGERS
youngest children need to be included in a family run or jog.
ALL ABOUT WALKING
> one of the easiest and simplest exercises you need to stay healthy.
> cardiovascular exercise.
As a walker, you can improve your aerobic
conditioning by building your speed
WALKING SHAPE-UP PROGRAM
Equipment suggested: dumbbells, exercise ball, resistance band
warm-up walking for 5-15 minutes.
Speed building walking workout: interval walk help build speed.
recovery walk is an easy health walk of 30-60 minutes.
threshold walking workout is a walk at nearly top speed sustained for 50 minutes
Recovery walk is an easy health walk of 30-60 minutes. Core and upper body workout.
Cross training such as bicycling, which works the opposing leg muscles
Distance walking workout.
JOGGING AND LOOSING WEIGHT
Jogging makes you burn fat which helps you lose weight. In addition to increasing
metabolism, jogging is an effective way to burn more calories, which helps you lose weight. Jogging helps to reduce stubborn belly fat. If you suffer from poor appetite, jogging will improve your eating condition.
JOGGING FOR STRONGER BONES AND MUSCLES
the muscles and bone density of your legs, hips and back. Long distance
runners have a very strong legs, even though they often look very thin and week.
RUNNING IMPROVE SLEEP
Jogging makes you sleep better. If you exercise well, sleep comes much easier.
ADVICE ON JOGGING WITH COLDS AND FLU
Based on research conducted by Professor Mike Gleeson from Loughborough University
which was presented to the association for Science Education (ASE) Conference in January
2011, it was found that gentle aerobics, such as jogging, helps ward off colds and flu by up to
RUNNING AND MENTAL HEALTH
You can counteract depression through, the same way all forms of exercise can help you cope
JOY OF RUNNING
Running can give you both physical and mental joy, provided you do not exhaust ourself.
PLANNING YOUR JOGGING ROUTINE
You may go jogging in a lot of ways.
> Long distance jogging generally covers 6-20 km at a moderate speed on even roads or paths.
> Short distance jogging covers 3-6 km, in a faster pace.
> Jogging upwards in a steep terrain 3-4 km, in a speed adjustable to the steepness.
> Jogging in a hilly terrain with paths going up and down 4-8km
PLANNING A RUNNING SESSION
You should start out at a slower pace for a few minutes if you have not warned up yet. Then
you gradually increase to a comfortable speed.
It is advisable to stretch after each jogging session, and not before, for three to four minutes,
when stretching out do the following movements.
Bend forward and touch your toes.
Kneel down on one knee, and stretch the other leg out backwards.
Bend your body to both sides.
Stretch out an arm, grab something, and turn your body round so that your arm is bent
Shoot your abdomen forward, so that your spinal column is stretched into a bow.
If jogging is your only sport activity, then a jogging session every other day is deal. This is
enough to give all health benefits and gradually increases your condition and endurance without
wearing yourself out. If you combine jogging with other types of sport activities, then running
twice a week may be enough.
Be sure you are not too hungry before jogging, but it is not advisable to go jogging right after a
HOW TO START RUNNING
If you are not accustomed to physical activity before you start jogging, it is advisable to
consult a doctor before you start. You may have health issues that are not compatible with
jogging activities, or some conditions that you must consider if you will go jogging.
As a starting session, you should only jog on plain ground and only for 10 minutes. Then
you can increase the time, distance and speed, and choose steeper and more difficult paths keep
building on distance and speed each week and when you can take in some longer runs.
Always plan your running session.
Always remember what Confucius said it does not matter how slow you go. As long as you
do not stop" keep on running and in time you will get fitter and healthier.
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