In this chapter you will learn to:
♦ Design a
walking
program.
♦ Design a
running
program.
♦ Design a
swimming
program.
^j running, and swimming all provide excellent aerobic workouts. These three types of exercise will be discussed in this chapter for two reasons: 1) walking and running are the most common types of exercise that people engage in, and 2) all three modes of exercise can be used to test your level of physical fitness on the Navy PRT tests.
Walking and Running Gear
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Shoes
A good pair of shoes will provide shock absorption, cushioning, motion control and durability. The proper shoes will help correct biomechanical problems, such as foot pronation (inward roll of your ankle) and arch height, which can lead to pain or injury of the lower leg and knees. Specialty stores, magazines, and web sites have a lot of information about the latest footwear and what footwear is best for you based on your foot type.
Tips for Buying Shoes
♦ Know your foot type; i.e., pronation and arch (normal or high arch, or flat-footed).
Nutrition and Exercise Resource Manual
♦ You should have a thumb's width between your longest toe and
the end of the shoe.
♦ Replace shoes every 300 to 500 miles. Wearing worn-out shoes
can eventually lead to injuries.
♦ Try on shoes towards the end of the day while wearing athletic
socks and any inserts you use while exercising. Feet are smallest
first thing in the morning and swell slightly as the day
progresses. The shoe should hold your heel firmly in place.
♦ Do not buy shoes based on their brand name. Try on several
different shoes to determine which one might be best for you, for
the type of exercise you perform. Consider going to a specialty
shoe store where a knowledgeable salesperson can evaluate your
gait and foot type and recommend a shoe.
Other Gear
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♦ Orthotics are shoe inserts that provide additional foot support
and control for people with biomechanical conditions that may
cause pain while running. They can be purchased as over-the-
counter inserts or custom-made. Commercial orthotics are sold
according to shoe size and can work as well as custom inserts. If
the pain continues or returns when you increase your mileage,
see a sports medicine specialist or podiatrist.
♦ Clothes - In hot weather, wear light-weight, light-colored clothes.
In cold weather, dress in layers. Experience will teach you what
to wear. When weather conditions are extreme, substitute
outdoor training with indoor activities.
♦ Heart Rate Monitors gauge exercise intensity by continuously
monitoring heart rate. These consist of a wrist watch and a chest
strap: the chest strap detects your heart beat and transmits it to
the watch which displays heart rate in beats per minute. This
allows you to check and maintain your heart rate within your
target training zone (see Chapter 5) while you exercise.
♦ Reflectors and portable beverage containers are
great for your safety and health when exercising outdoors. Other gear, such as walkmans, can provide entertainment, however, consider your training environment to determine whether they will hinder your safety by decreasing your awareness of your surroundings.
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Walking
Walking is the easiest, most common, low impact exercise that people engage in. However, there are many misconceptions about the usefulness of walking for weight loss and cardiorespiratory conditioning. These health benefits can be realized by walking, as long as the intensity is high enough to increase your heart rate to 60-75% of your max HR (Worksheet 5-1).
When you walk, keep your back straight and your stride comfortable. Do not use ankle or hand weights because they increase the stresses placed on your joints, especially as you quicken your pace. If you have been sedentary and would like to begin a walking program, start by walking on a flat surface. Walk for 15 minutes at a pace that allows you to talk somewhat easily. Walk every other day. Each week increase the time you walk by 10% until you can walk for 20 minutes continuously. Once you can comfortably walk for 20 minutes, increase your pace by no more than 10% each week until you can walk 1 mile in 20 minutes (3 m.p.h. pace). Once you reach this point, hold your pace and gradually increase your distance (by no more than 10% each week) until you can walk 2 miles. Once you have reached this point, try the walking program outlined in Table 6-1.
Table 6-1. Outline of a Walking Program
| Weeks | Frequency | Miles | Goal Time | Comments |
| times/week | (min)/ pace | |||
| 1-2 3-4 | 3 4 | 2.0 2.0 | 40 min/3.0 m.p.h* 38 min/3.2 m.p.h. | Quicken your pace by 1 min each week |
| 5-6 | 5 | 2.0 | 36 min/3.3 m.p.h. | |
| 7 8 | ел ел | 2.0 2.5 | 34 min/3.5 m.p.h. 43 min/3.5 m.p.h. | Increase your distance by 1/2 mile each week |
| 9 | 5 | 3.0 | 51 min/3.5 m.p.h. | |
| 10-15 | 5 | 3.0 | 45 min/4.0 m.p.h. | |
| 16-17 | 4 | 3.5 | 53 min/4.0 m.p.h. | |
| 18-19 | 4-5 | 4.0 | 60 min/4.0 m.p.h. |
Adapted from OPNAVINST 6110.1D Jan. 1990. *m.p.h. = miles per hour.
You can maintain a walking program indefinitely and reap the health and fitness benefits. Once you can walk 60 minutes at a 4 m.p.h. pace, add hills or inclines to vary your exercise intensity, add variety to your routine, and to combat boredom. The key to maintaining your aerobic fitness level is to maintain your walking intensity between 60% and 75% of your max HR.
Nutrition and Exercise Resource Manual
Running
A running program should only be started if you are able to walk 4 miles at a 4.0 m.p.h. pace. There are several reasons to begin a running program, such as managing your body weight, increasing your cardiovasclar fitness, and building your self-esteem.
Running Form
Once you have identified your goal, begin your program by paying particular attention to your running form. This will ensure your running style is biomechanically efficient and safe for your joints. The key is to run naturally and remain relaxed. Running is a function of footstrike, forward stride, body angle, and arm drive.
Figure 6-1. Three Traits of a Good Running Form
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Run Tall Run Relaxed Run Naturally
♦ Footstrike - For distance runners the heel-ball footstrike method
works well: (1) the outside of the heel strikes the surface; (2) the
foot rolls inwards to the ball of the foot while the knee is slightly
bent; and (3) the foot lifts off from propulsion provided by the big
toe. This method provides good shock absorption.
♦ Forward Stride - Your foot should contact the ground in line
with your knee, which should be slightly bent. As you run faster
the length and frequency of your strides will increase and you
will begin lifting your knees higher. Do not overstride such that
your foot hits the ground ahead of your knee (i.e. your leg should
not be straight at point of impact). Overstriding is hard on the
knees, back and the hips and can cause injuries. Alternatively,
short choppy strides, which usually result from tight or inflexible
muscles, require more energy and are inefficient.
♦ Body Angle - Keep your back straight, your head up and look
forward as much as possible. Lean forward only when going
uphill or sprinting as this puts stress on leg muscles and may
cause back pain and shin splints. Leaning back puts tremendous
pressure on the back and legs and has a "braking effect". The key is to run "tall" and remain relaxed: allow your shoulders to hang in a relaxed manner and let your arms drop from time to time.
♦ Arm Drive - Relax your shoulders, elbows, wrists and fists.
Occasionally let your arms hang by your sides and loosely shake them out. Vigorous pumping of your arms is unnecessary during distance running.
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