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WALKING AND RUNNING If you don’t have Adobe Acrobat Reader, you can download it for free by clicking on this lin
THE SHORT E-BOOK ON WALKING AND RUNNING
THE E-BOOK ON WALKING AND RUNNING Jingles are presented as an efficient and effective way to encapsulate self-help advice approved by medical authorities. Use of jingles makes self-help advice far easier and more enjoyable to read, remember and understand. BY VERNON A. QUARSTEIN Ph.D. Copyright © 2006 and 2008 by Vernon A. Quarstein All Copy Rights Reserved unless purchased. The material in this electronic publication is protected under International and Federal Copyright Laws and Treaties, and as such, any unauthorized reprint or use of this material is strictly prohibited. The material in this electronic publication may be stored only on one computer at one time. You may keep one additional copy on CD or disk for backup purposes. You may not copy, forward, or transfer this publication or any part of it, whether in electronic or printed form, to another person or entity. Reproduction or translation of any part of this work without the permission of the copyright holder is against the law. Contact dr.h.jingles@gmail.com
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THE E-BOOK ON WALKING AND RUNNING Table of Contents Introduction to Exercising Chapter 1: Why, How, and When to Exercise Chapter 2: To Start Up and End an Exercise Chapter 3: Advantages of Exercising Jingles Chapter 4: Start-up Exercising Chapter 5: Walking and Running Chapter 6: Risks in Running Chapter 7: Brisk Walking vs. Running
Introduction to Exercising Practically everyone knows that people need exercise in order to stay healthy, but just look around! Obesity is common so apparently the message does not penetrate the mind sufficiently to make people not only know they need exercise but to encourage them do so.
The exercise message is clearly not believed or is just ignored usually because of an excuse–imagined or real. Still, walking and running is the most successful and beneficial way to stay healthy. This discussion of exercising is according to the
Get a medical checkup before you begin a moderate to vigorous exercise program, particularly if you are older than forty, if you have medical problems, or if you have not exercised previously. Treadmill stress tests were once considered an important precaution; they are not necessary for most people who are healthy even if they are senior citizens. But even if stress tests before exercise are not useful for healthy men, they are mandatory for anyone with heart disease or symptoms that suggest problems. There are three main reasons why we should exercise, and these are not all. The three main reasons are as stated in this one-verse jingle, but the jingle titled “The Advantages of Exercising” in this chapter specifically identifies the effected parts of the human body that depend upon exercise to remain functional. Chapter 1: Why, How, and When to Exercise
The Why Exercise? Jingle [1.1] Some say, “Why should we exercise?” There are three important reasons why: Exercise lets muscular fitness, body- Flexibility and heart health stay high. Narrative explanation [1.1]: There are precautions that we must take into consideration when we embark on an exercise program, particularly when changing lifestyle from sedentary to physical activity. Exercise Caution Jingle [1.2] Eat and drink appropriately, about: A two-hour wait before you begin. Drink plenty of water throughout, Particularly in hot weather’s sting. Narrative explanation [1.2]:
The two-hour wait is designed to allow digestion of food which requires concentration of body fluids in the stomach and kidneys and other parts of the gastrointestinal tract. Chapter 2: To Start Up and End an Exercise Warm Up, Cool Down Jingle [2.1] Warm up before exercises start up, Stroll before start of walking. Cool down before exercises are done, Walk before start of jogging. Stretch Up, Dress Down Jingle [2.2] Stretching and light calisthenics, Are ideal for warm-up and cool-down. Dress simply, aiming for comfort, Convenience, safety rather than fall down. Narrative explanation [2]:
Both warm up and cool down are designed to avoid sudden changes in activities that in some cases can cause light-headiness and even more serious effects on the body. Think of the many advantages that accrue to those who exercise and thus condition the muscles of the body. These advantages include a lot! Chapter 3: Advantages of Exercising Jingles Balance and Back Jingle [3.1] Better balance, strength, flexibility, The ability to walk and run for life: Wards off back, joint, and spinal pains, Avoids a life full of medical strife.
Blood System Jingle [3.2] Stronger and cleaner blood vessels, Keeps blood coursing through the veins, Cleans capillaries throughout the body, Blood cells carry oxygen to our brains.
Thinking and Feeling Jingle [3.3] Greater mental acuity for thinking, We stick to our diet and get less gain, We immediately feel much better, With a decided reduction in pain. Advantages to Bodily Systems Jingle [3.4] Improves all systems of our body, Fights infections and keeps us well, Breathing gets easier and better, Full nights of sleep are so swell. Exercise is, in fact, one of the most powerful medicines that one can take with or without a prescription. There is some danger in starting an exercise program unless we have completed a physical examination and it shows that we are fit to do so. See a doctor before start-up if ages are over forty for men or over fifty for women. In these latter cases it is important that we talk to our doctor about the exercise program and particularly the intensity level that is proper for us. What can we do to get started? Here is a jingle with guidelines upon which to get started: Chapter 4: Start-up Exercising Talk to a Doctor Jingle [4.1] Talk to a doctor so you can know, How long and fast one should go, Expect pain in the initial show, Don’t stop when going gets slow. Don’t Start with Injuries Jingle [4.2] No need to end up with injuries, We know not to push too hard, Unnecessary to feel pain spasms, Working out in the back yard. Start Up Motivation Jingle [4.3] No matter our physical condition, Some exercise program will do. Motivation is a necessary ingredient, To get the workout through. Start Up a Challenge Jingle [4.4] Our bodies are dynamic systems, Effort and exercise most ills alleviate, But without this physical challenge, Our systems slowly deteriorate. Start Up a Good Routine Jingle [4.5] There is always a bit of discomfort, To start up a good fitness routine. Payoff comes from health benefits, When we end up feeling real keen.
There are many ways to exercise. We begin with walking and running because they are important forms of exercise that millions of people participate in the following recaptures messages on fitness provided by the The next type of exercises that we address is walking and running. This is perhaps the easiest yet most beneficial type of all the exercises. Walking and running are specifically designed to improve the flexibility of the skeleton and to improve the cardiac function. To be effective in these roles walking or running needs to be at least moderate in pace and of sufficient duration. If done most days of the week, this formula gives the heart, lungs, and leg muscles the exercise they need to stay healthy and strong. Chapter 5: Walking and Running Walking and Running Jingle [5.1] They reduce high blood pressure, Increase good HDL cholesterol, Slow too-high heart rates for many, Improve cardiovascular overall. Narrative explanation [5.1]: For those who gradually advance to faster and faster walking or running the benefits multiply although there is a point of no return. That is, like 300 to 400 calories in 30 minutes, but care must be exercised not to overstress the body, particularly as we grow older. Even then gradual increases over time need not be feared. Your physical condition will usually signal you when you are approaching top level of performance if you watch your heart rate and breathing. Running is considered a high-impact sport. Running stresses most of our joints but particularly our feet, legs, hips, and back and that can lead to overuse injuries. The most common injuries are knee pain, shin splints, Achilles tendonitis, stress fractures, and damage to the connective tissue that runs from the hip to below the knee. Chapter 6: Risks in Running Dirt Not Concrete Jingle [6.1] Run on dirt trails or use a treadmill, Concrete pavement it’s for snails, It ups the impact force on your body, Look at (www.trailrunner.com) for trails.
Watch for Obstacles Jingle [6.2] Watch for obstacles when running trails. Alternate with walking if you’re a beginner, With bouts of running until you build up, Speed and endurance fit for a winner.
Alternative 1 Method Jingle [6.3] Use run & walk alternating routines, Like ten steps run, walk ten more, Twenty steps run, walk twenty more, Increase intervals, decrease as before. . Alternative 2 Method [6.4] Running on consecutive days is too much! Alternate run with walk or find other ways: Like the cycle, skate, swim, or elliptical, Or a stair-climb machine on the off days. Chapter 7: Brisk Walking vs. Running Joints and Calories Jingle [7.1] Brisk walks provide the same benefits: Less impact on joints, but it burns- Fewer calories over the same distance, Than running with or without turns.
Energy Expenditure I Jingle [7.2] Running takes more energy to move faster, It requires more strenuous moves all around: More arm, leg, and upper-body movement, But brisk walks can also be fitness sound. . Energy Expenditure II Jingle [7.3] If you want to burn as many calories, You can walk twice as far as you run. Race-walk, hip-swivel, arm-pump moves, Burns more calories than walking for fun. Energy Requirements Jingle [7.4] Another option is the deep-water run, In a pool using a flotation device or points. If you do it intensely enough you can get, A workout without impacting your joints.
Jingle Recaps Recaps (recapitulations) of the messages contained in Healthy Jingles listed above, but without the narrative explanations, are provided below. These recaps are useful when explanations become clear and are retained. Recaps less Narratives The Why Exercise? Jingle [1.1] Some say, “Why should we exercise?” There are three important reasons why, Exercise lets muscular fitness, body- Flexibility and heart health stay high.
Exercise Caution Jingle [1.2] Eat and drink appropriately, about, A two-hour wait before you begin. Drink plenty of water throughout, Particularly in hot weather’s sting. Warm Up, Cool Down Jingle [2.1] Warm up before exercises start up, Stroll before start of walking. Cool down before exercises are done, Walk before start of jogging. Stretch Up, Dress Down Jingle [2.2] Stretching and light calisthenics, Are ideal for warm-up and cool-down. Dress simply, aiming for comfort, Convenience, safety rather than a crown. Balance and Back Jingle [3.1] Better balance, strength, flexibility, The ability to walk and run for life. Wards off back, joint and spinal pains, Avoids a life full of medical strife. Blood System Jingle [3.2] Stronger and cleaner blood vessels, Keep blood coursing through the veins. Clean capillaries throughout the body, Blood cells carry oxygen to our brains.
Thinking and Feeling Jingle [3.3] Greater mental acuity for thinking, We stick to our diet or get less gain. We immediately feel much better, With a decided reduction in pain. Bodily Systems Jingle [3.4] Improves all systems of our body, Fights infections and keeps us well, Breathing gets easier and better, Full nights of sleep are so swell.
Talk to a Doctor Jingle [4.1] Talk to a doctor so you can know, How long and fast one should go. Expect pain in the initial show, Don’t stop when going gets slow. Don’t Start With Injuries Jingle [4.2] No need to end up with injuries, We know not to push too hard. Unnecessary to feel pain spasms, Working out in the backyard. Start Up Motivation Jingle [4.3] No matter our physical condition, Some exercise program will do. Motivation is a necessary ingredient, To get the workout through. Start Up a Challenge Jingle [4.4] Our bodies are dynamic systems, Effort and exercise most ills alleviate, But without this physical challenge, Our systems slowly deteriorate. Start Up a Good Routine Jingle [4.5] There is always a bit of discomfort, To start up a good fitness routine. Payoff comes from health benefits, When we end up feeling real keen. Walking and Running Jingle [5.1] They reduce high blood pressure, Increase good HDL cholesterol, Slow too-high heart rates for many, Improve cardiovascular overall.
Dirt Not Concrete Jingle [6.1] Run on dirt trails or use a treadmill, Concrete pavement it’s for snails, It ups the impact force on your body, Look at (www.trailrunner.com) for trails.
Watch for Obstacles Jingle [6.2] Watch for obstacles when running trails. Alternate with walking if you’re a beginner, With bouts of running until you build up, Speed and endurance fit for a winner.
Alternative 1 Method Jingle [6.3] Use run & walk alternating routines, Like ten steps run, walk ten more, Twenty steps run, walk twenty more, Increase intervals, decrease as before. . Alternative 2 Method [6.4] Running on consecutive days is too much! Alternate run with walk or find other ways: Like the cycle, skate, swim, or elliptical, Or a stair-climb machine on the off days. Joints and Calories Jingle [7.1] Brisk walks provide the same benefits: Less impact on joints, but it burns- Fewer calories over the same distance, Than running with or without turns.
Energy Expenditure I Jingle [7.2] Running takes more energy to move faster, It requires more strenuous moves all around: More arm, leg, and upper-body movement, But brisk walks can also be fitness sound. . Energy Expenditure II Jingle [7.3] If you want to burn as many calories, You can walk twice as far as you run. Race-walk, hip-swivel, arm-pump moves, Burns more calories than walking for fun. Energy Requirements Jingle [7.4] Another option is the deep-water run, In a pool using a flotation device or points. If you do it intensely enough you can get, A workout without impacting your joints.
Narrative explanations:
If you have biomechanical problems or previous injuries, a physical therapist can help modify your running program and teach specific strengthening exercises.
Invest in good running shoes (not cross trainers) that match your foot type and running regimen. Stores that specialize in running shoes tend to have more experienced salespeople.
Replace your shoes when they start to show wear–about every 300 to 500 miles. If you’re flat-footed, for example, you need a shoe with more motion control; if you have a high arch, you need more cushioning.[3]
If you don’t like running alone or need more motivation, join a local running club. You can find one at U.S.A. Track & Field’s Web site. [1] UCLA Division of Geriatrics Healthy Years. 2006. The truth about exercise 3 (2) [3] The [4] U.S.A. Track & Field’s Web site, www.usatf.org/clubs/search. |
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