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Walking & Jogging

Walking & Jogging. Dr. Gregor Kay, Instructor. Class structure. 50% - KNOWLEDGE: (500 points) Lectures Group presentations (2 @: 100 points) Quizzes (2 @ 150 each) = 300 points. 50% - 500 points SKILLS: Daily attendance and participation in activity. Typical Class structure.

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Walking & Jogging

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  1. Walking & Jogging Dr. Gregor Kay, Instructor

  2. Class structure 50% - KNOWLEDGE: (500 points) • Lectures • Group presentations (2 @: 100 points) • Quizzes (2 @ 150 each) = 300 points. 50% - 500 points SKILLS: Daily attendance and participation in activity

  3. Typical Class structure • Part I • Lecture material / Presentations • Part II • Walking or Jogging

  4. Lecture I Getting started with Fitness Walking 1) Consult your doctor: make sure you are cleared for exercise 2) Find the right shoe: http://www.runnersworld.com/shoeadvisor 3) Find your heart Rate • Resting Heart Rate • Carotid Pulse (neck) - To take your heart rate at the neck, place your first two fingers on either side of the neck. Be careful not too press to hard, then count the number of beats for a minute. • Radial Pulse (wrist) - place your index and middle fingers together on the opposite wrist, about 1/2 inch on the inside of the joint, in line with the index finger. Once you find a pulse, count the number of beats you feel within a one minute period. • What should it be? • Normal resting heart rates range anywhere from 40 beats per minute up to 100 beats per minute. Ideally you want to have a resting heart rate between 60-90 beats per minute. The average resting heart rate for a man is 70 beats per minute, and for a woman 75 beats per minute.

  5. Lecture I Getting started with Fitness Walking (cont’d) 5) Start walking! (15 minsor so in the beginning,). 6) Find ending heart rate 7) Chart your progress 8) Repeat several times per week. 9) Increase your time(add 10% per week) and pace each time until you reach 30-40 minutes at 60%-80% of max heart rate. (220-your age) 10) Commit to exercising regularly

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