WALK FOR WEIGHT LOSS PROGRAM AND CALENDAR:
https://drive.google.com/file/d/1QsWJsYBCYxwWpgTn5DQubEneV_GXrAzf/view?usp=sharing
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This 1 mile power walk and YOGA balance workout that will improve cardiovascular endurance and overall flexibility/balance all in one workout. No equipment necessary.. The beats per minute on this music is 130 so we will walk 1 mile in approximately 16-17 minutes. If you need an extra challenge grab a set of 1-2 or 3 pound hand weights and use them during the 1 mile power walk section.
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WHAT IS AGILITY➖ YOGA/BALANCE➖COORDINATION TRAINING AND WHY SHOULD I DO IT?
Agility – It is the ability to change direction quickly
Balance– It is the ability to maintain a specific body position in either a stationary or dynamic situation
Coordination– It is the ability to use all body parts together to produce smooth and fluid motion.
Each of these is an important component in our ability to move safely, to perform the activities of daily living effectively and to enjoy recreational activities. We can all benefit from implementing agility, balance and coordination training into our regular exercise routine and this is especially true for the 50+ adult.
Benefits of Agility, Balance and Coordination Training
Help improve efficiency of movement.
Improve overall body awareness during movement
Decrease risk of injury
Improve rehabilitation
Improve posture
Improve ability to perform recreational and competitive activities
Improve ability to perform activities of daily living and therefore improve quality of life.
Makes exercise more functional.
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?WALKING PACE CHART
LEVEL 1: VERY INACTIVE: 80-100 steps per minute = 2 mph (30 minute mile)
LEVEL 2: LIGHTLY ACTIVE: 120 steps per minute = 3 mph (20 minute mile)
LEVEL 3: MODERATELY ACTIVE: 130 steps per minute = 3.5 mph (17-18 minute mile)
LEVEL 4: ACTIVE: 140 steps per minute = 4 mph (15 minute mile)
LEVEL 5: VERY ACTIVE: 150 steps per minute = 4.3 mph (14 minute mile)
LEVEL 6: EXCEPTIONALLY ACTIVE: 160 steps per minute = 4.6 mph (13 minute mile)
LEVEL 7: ATHLETE: 170 steps per minute = 5 mph (12 minute mile)
LEVEL 8: ATHLETE: 180 steps per minute = 5.5 mph (11 minute mile)
LEVEL 9: ATHLETE: 190 steps per minute = 6.0 mph (9-10 minute mile)
?LINK TO THE FULL WALKING PACING CHART:
http://www.selfgrowth.com/articles/sundquist.html
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? POWER WALK AND GET FIT CHALLENGE:
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