Lesson 2

BRISK WALKING
Pesented By JOHNNE ERIKA FAMORCAN
 ACTIVITY 1.1
READ THE QOUTE ON BRISK WALKING. ARE YOU
INSPIRED WITH THE QOUTE? WHY OR WHY NOT? BUZZ
AND SHARE YOUR INSIGHT ON A 1/2 SHEET OF PAPER.

"A BRISK WALK A DAY

HELPS KEEP WEIGHT GAIN
AWAY"
 BRISK WALKING OR
FITNESS WALKING
Walking is the best exercise and is suitable for any age
group. However, it is a low intensity workout. This
means, it does not elevate our heart rate enough to
influence your cardiovascular health as possible. It is
free, enjoyable, and already a part of your everyday life.
All you need to do is correct your technique, walk faster
and longer, and you will lose weight.
HOW TO TELL IF YOU ARE
MOVING BRISKLY
Getting brisk walks depends on the person.
You should feel as if you are exercising. You
should experience growing warmth and
maybe sweat, and you will feel your heart rate
slightly elevate and you will begin breathing
heavier. You should still be able to walk with
someone you might be walking with, but you
should not be able to sing.
PROPER BRISK WALKING
The proper brisk walking is to stand up
straight, bend your elbows and relax your
shoulders. Look straight ahead and start
walking, heal to toe. Move your arms forward
and back as you walk. Relax hands instead of
clenching your fists. Try walking on soft
surfaces because you use more energy doing
so.
PROPER BRISK WALKING
BRISK WALKING TECHNIQUES

The proper brisk walking is to stand up

straight, bend your elbows and relax your
shoulders. Look straight ahead and start
walking, heal to toe. Move your arms forward
and back as you walk. Relax hands instead of
clenching your fists. Try walking on soft
surfaces because you use more energy doing
so.
 ACTIVITY 1.2
1. WHY IS IT IMPORTANT TO LEAD A
PHYSICALLY ACTIVE LIFESTLYE?

2. WHAT BENEFITS DO WE GAIN FROM

A REGULAR WORKOUT ON A BRISK
WALKING?

3. WHY IS WALKING CONSIDERED THE

BEST FORM OF REGULAR EXERCISE?
BRISK WALKING TECHNIQUES

You may need to slow down at first and

ensure you have the right technique that will
enable you to speed and walk briskly. This
technique can be broken down into posture,
arm motion, step, and stride.
Here are key points for each:
 1. WALKING POSTURE

a. Stand up, without arching your back.

b. Do not lean forward or back. Keep your eyes forward
and do not look down. Focus twenty feet ahead.
c. Look up so your chin is parallel to the ground,
reducing strain on your neck and back. Relax your jaw
to avoid tension on your neck.
d. Shrug once and let your shoulders fall and relax, with
your shoulders slightly back.
2. WALKING ARM MOTION

a. Bend your arms 90 degrees.

b. Move your arms in opposition to your feet.
When your right foot goes forward, your right
arm goes back and your left arm goes
forward.
c. Your arm motion should be mostly
forward-and-back, not diagonal. It should
also be mostly level, without reaching up
past your breastbone when your arms
comes forward.
2. WALKING ARM MOTION

d. Keep your arms and elbows close to your

body rather than pointing outward.
e. On the backswing, think of reaching for a
wallet in your back pocket. While you want a
good backswing, do not exaggerate it and
end up leaning.
f. Do not carry anything in your hands while
walking.
3. WALKING FOOT MOTION
a. Strike with your heel and roll through the
step from heel to toe.
b. If you find that your foot slaps down
without rolling through the step, you likely
are wearing stiff-soled shoes. Switch to
running shoes that are flexible in the
forefoot.
c. Give a powerful push-off with your toe at
the end of your stride.
 4. WALKING STRIDE

a. Resist the urge to overstride when you are trying to

walk faster. You will get the power in your stride by
pushing off with your rear foot. Your forward foot
should strike closer to your body. Pay attention and
see whether you are overextending your foot in front
of your body.
 4. WALKING STRIDE

b. You should aim to take more steps of your natural

stride length rather than lengthening your stride.
When lengthening occurs, you should be able to put
more power back of your stride by keeping your foot
on the ground long enough to give powerful push-
off with your toes.
 4. WALKING STRIDE

c. Your hips should rotate with each stride front-to-

back, not side-to-side, This hip motion will come
naturally.
 COMMON BRISK
WALKING INJURIES
SHIN SPLINT is the term for lower leg pain that occurs below the knee
either on the front outside the part of the leg (anterior shin splint) or the
inside of the leg (medial shin splints). It is the great distress of many
athletes and often plague beginning walkers and runners who do not
build their mileage gradually enough, or seasoned walkers or runners
who abruptly change their workout regimen, suddenly adding too much
workout or switching from walking or running on flat surfaces to hills.
 COMMON BRISK
WALKING INJURIES
 COMMON BRISK
WALKING INJURIES
BELOW ARE THE COMMON
CAUSES OF SHIN SPLINTS:

1. Inadequate stretching
2. Worn-out shoes
3. Excessive stress placed on one leg or one hips forms
4. Always running in rough surfaces
 ATTIRE FOR BRISK
WALKING

a. When exercising in hot weather, protect your skin

by wearing sunscreen (a minimum of 15 SPF),
sunglasses, or a breathable hat or sun visor.
b. Wear breathable fabrics. Cotton absorbs moisture
and dries slowly. Synthetic "wicking" fabrics are
better choices for shirts and socks.
 ATTIRE FOR BRISK
WALKING

c. Be visible by wearing light-colored clothes. Light

colors make you more visible to cars at dawn and dusk.
You might want to wear reflective clothing. Reflective
clothing tape or vests (such as the orange reflective vests
worn by many motorcyclists) are also a good idea for
visibility. You can also carry a glowstick or flashlight.
 FUEL FOR BRISK WALKING
Your body needs all these nutrients: protein,
carbohydrates, and fat in a healthy balanced
amount to maximize your fitness walking.
Carbohydrates are the body's preferred energy
source. Carbohydrate-rich food come in various
forms, which can be classified by Glycaemic
Index (GI); this measures how much a food
increases blood sugar levels.
Low GI food that do not greatly boost blood sugar
such as oats, seeded bread, pasta, yoghurt, and
some fruits offer sustained release of energy over
time. They are good to eat before your brisk walk
or during a lunch stop, as they keep you fuller or
longer.
 FUEL FOR BRISK WALKING

However, there are times when your

body needs a quick release of energy
through High GI foods, such as ripe
bananas, white bread jam sandwiches,
jelly babies, or energy bars.

These are perfect as "energy on the

go". When blood sugar levels have
dropped instantly, easily absorbed
energy is needed.
 HYDRATION DURING
WALKS
As well as nutrition, hydration is important. Drink
enough water especially in hot conditions or at high
altitude because severe hydration can be dangerous.
The key is to make sure that you start you walk well-
hydrated. When the weather is very hot, you will
sweat a lot so consider taking sport drinks with
electrolyte containing sodium and potassium salts
to help replenish the body's electrolytes. This is
important for nerve and muscle function.
In very severe hot environment, drink 100-
250 ml every 15 minutes, but the best
advice is to stay vigilant and listen to your
body.
 BENEFITS OF BRISK WALKING
a. Walking is a great cardio exercise and it
strengthens your heart and reduces your risk of heart
disease and stroke.
b. Regular walking lower risk of type 2 diabetes by
around 60%, and you will less likely to develop cancer
of the colon, breast, or womb by 20%.
c. Walking helps you lose weight by burning around
75 calories at 2 mph for 30 minutes.
d. Walking prevents dementia. Older people who
walk six miles or more per week are more like to
avoid brain shrinkage and preserve memory as the
years pass.
 BENEFITS OF BRISK WALKING
e. Walking tones up the calves, quads and
hamstrings.
f. Walking boosts vitamin D from the sun and is the
perfect way to enjoy the outdoors.
g. Walking gives you energy by boosting your
circulation and increases oxygen supply to every cell
in your body, helping you to feel more alert and
alive.
h. Walking makes you happy. Studies show that
brisk walking is an effective antidepressant in mild
to moderate cases of depression, releasing feel-
good endorphins while reducing stress and anxiety.
 LET'S RECALL
Choose from the box of concepts on brisk walking.
Write the correct answer on the line.

DEHYDRATION
SHIN SPLINTS
SYNTHETIC WICKING
CARBOHYDRATES
BRISK WALKING

1. A common brisk walking injury caused by inadequate stretching.

2. This is moderately intense exercise where you need to walk at a pace
higher than your normal rate of walking defined as the 50-70% of your
maximum heart rate.
3. This is the preferred fabric to use as shirts and socks for walking and
running.
 LET'S RECALL
Choose from the box of concepts on brisk walking.
Write the correct answer on the line.

DEHYDRATION
SHIN SPLINTS
SYNTHETIC WICKING
CARBOHYDRATES
BRISK WALKING

4. This is the body's preferred energy source especially for walkers and
runners.

5. This is a dangerous situation when there is loss of electrolytes in the

body of a walker or runner due to lack of water.
 LET'S EXPLAIN
With the image below, point a line to the body part where we gain
benefits from regular workout on brisk walking. Explain and support your
answer. 10 points

1.
5.
2.
6.
3.
7.

4.
8.
9.
 I Want to Say

Thanks For Your

Attention
BY: JOHNNE ERIKA FAMORCAN