This document provides information on different types of walking exercises for cardio respiratory fitness. It lists walking, brisk walking, power walking, race walking, and water walking. For each type of walking, it describes what the exercise entails and lists the associated benefits, such as calorie burning, heart health, muscle toning, and stress reduction. Race walking is described as competitive walking where the feet must touch the ground one at a time. Water walking is outlined as a low-impact exercise that is gentle on joints and bones.

1. PE4:CARDIORESPIRATORYFITNESS
By: Mr. Jake D.
TO DO LIST:
Walking
Brisk Walking
Power Walking
Race Walking
Water Walking

2. Walking
Walking is a simple aerobic
exercise
that pushes your heart and lungs to
work
harder and faster and gives more
oxygen-
rich blood to the body.
You only need...
a good pair of
comfortable
shoes!

3. Eliptical Machine
You can always work out; walk,
run,
and jog even you are inside your
house.
With this machine we call, “elliptical
machine”, exercising is made
easier!
Elliptical Motion Trainer
It is an exercis machine that
mimics
the natural motions of running but
without pressing stress to the
joints.

4. The following are the several kinds of
walking that you can participate in:
Brisk
Walking
Power
Walking
Race Walking
Water
Walking

5. PE4:CARDIORESPIRATORYFITNESS
TO DO LIST:
Walking
Brisk Walking
Power Walking
Race Walking
Water Walking

6. Brisk Walking
Brisk walking is a little intense. It
is an areobic exercise that needs to
be
moderate to intense. It requires to a
maximum speed of 4.5 mph. It is
adviced to a person to brisk walk for
at
least 30 mins. a day.

7. Benefits of Brisk Walking:
Maintain a healthy weight and lose body fat.
Prevent or manage various conditions, including
heart disease, stroke, high blood pressure, cancer
and type 2 diabetes.
Improve cardiovascular fitness.
Strengthen your bones and muscles.
Improve muscle endurance.

8. Benefits of Brisk Walking:
Increase energy levels.
Improve your mood, cognition, memory and
sleep.
Improve your balance and coordination.
Strengthen immune system.
Reduce stress and tension.

9. PE4:CARDIORESPIRATORYFITNESS
TO DO LIST:
Walking
Brisk Walking
Power Walking
Race Walking
Water Walking

10. Power Walking
Power walking burn way more
calories
than the usual walking. It burns
similar
calories as to calories. This exercise
targets
speed and arm motion. It has a
maximum
of 4 to 5.5 mph per 15 to 13 minutes
mile.
It increases cardio stregnth and is
best to do 60 minutes walk each
session.
the longer the walk, the more
calories is
burned.

11. Benefits of Power Walking:
Lower the risk for diabetes, high blood pressure,
and cancer.
Improves heart and joint health.
Boost mental well-being.
Tones and tightens lower body and midsection.
Reduces stress.
Stronger muscles and bones.

12. PE4:CARDIORESPIRATORYFITNESS
TO DO LIST:
Walking
Brisk Walking
Power Walking
Race Walking
Water Walking

13. Race Walking
Obviously, this is done to compete.
It is
a sports where the parcipants needs to
swiftly walk their way up to the finish
line. In here, foot must touch the
ground
first before the other one leaves.
Compared
to running, in race walking, the
body
lands on the heel of each foot with
much
less impact than in running.

14. Benefits of Race Walking:
Achieves overall fitness.
Promotes muscle toning.
Increases endurance.
Burns maximum calories.
Enhances cardiovascular fitness level.

15. PE4:CARDIORESPIRATORYFITNESS
TO DO LIST:
Walking
Brisk Walking
Power Walking
Race Walking
Water Walking

16. Water Walking
Water walking is a low-impact
cardio
exercise. Walking in the water is a
gentler
exercise, friendly with the joints,
bones,
and muscles which makes it a safer
exercise to those who have arthritis,
osteoporosis, or fibromyalgia. Walk
must
maintain for at least 20 mins. It is an
to-chest deep and a speed that you
can
be deep and fast and water must be
waist-
cardio and resistance training.

17. Benefits of Water Walking:
Helps alleviate back pain and prevent it from getting
worse.
Reduces stress on the joints.
Strengthening and building muscles.
Provides greater level of resistance.
Improves balance and trains the core muscles
and abdomen.