MEMBERS: ISRAEL BARONA JOEL CARRILLO WALTER PARRALES JAVIER RAMOS

2. UNIVERSIDAD TÉCNICA DE AMBATO
CIENCIAS HUMANAS Y DE LA
EDUCACIÓN
TURISMO Y HOTELERÍA
MEMBERS: ISRAEL BARONA
JESSICA CAMINO
JOEL CARRILLO
WALTER PARRALES
JAVIER RAMOS
COURSE: FIRST SEMESTER
PROFESSOR: MG.ALBA HERNANDEZ

3. WHY A WALKING WORKOUT IS GOOD FOR YOUR BODY
As we take less and less exercise. Yet one of the most simple forms is also the most
effective - walking.There is now evidence to suggest that at least twice a week walk
is in all ways good for us.
WHAT DOES WALKING DO TO YOUR BODY?
Regular walking, like most aerobic activities, is good for you because cardio-vascular
exercise helps the heart and lungs.
Together with diet and other exercise plans, it can also help with weight loss and tone
up muscles.Walking can improve muscle endurance as well as muscle strength,
especially in the lower body.A moderate routine- can burn the same amount of
calories as running. So it is useful for helping with weight loss.
Because it is low impact, it does not have the same potential for injury. Yet it can
offer all the benefits.Walking helps to drain the lower legs of excess fluid and can
help prevent varicose veins.
Walking is also better for the spine than running, as it puts less stress on the discs. Yet
we were designed for constant movement, not sitting in cars or in front of computers,
which causes negative pressures on our spinal cord.
Regular walking is excellent for spinal discs, which receive minerals and vitamins
through the pumping action it causes.
And the best thing is that you can see results from walking reasonably quickly -
although it depends on each person's individual level of fitness, age and how often
and fast they are walking.

4. WHAT DOES IT DO TO YOUR FEET?
Our feet were made for walking. And that's exactly what they should do,' Dr. David
Goysett, expert podiatrist at the Third Space Medical centre in London's Soho. It's the
best way of exercising the 50 muscles we have inour feet.
'This is becoming increasingly important as we become more sedentary. Just like any
other muscle in the body, you have to exercise it to keep it healthy and able to
maintain its function. When you don't exercise them, the muscles become weaker.
'The 26 bones within the foot, plus its ligaments, are exercised gently by walking, so
they are not in danger of stress.'
At the end of a long walk, Dr.Goysett recommends you give your feet a gentle
massage. 'It's a good idea to stretch them out, much as you would any other muscle
after exercise. That should reduce any aches and pains the following day.'
'There is also the release of endorphins, which are happy hormones, which is why
people feel on a natural high at the end of an exercise session. Remembering how you
feel should be an incentive for you to keep it up.'
THE GREATEST ECUADORIAN RACE WALKING
Jefferson Leonardo Pérez Quezada
Born on July 1, 1974 in Cuenca is a retired Ecuadorian race walker. He specialized in
the 20 km event, in which he has won the only two medals his country has ever
achieved in the Olympic Games.
He won the gold medal at the 1996 Olympics, becoming the youngest-ever gold
medal winner in the 20 km walk event. In the 2008 Olympics he won the silver medal
in the same competition at 34 years of age, before announcing his retirement from the
sport.

5. In the 2003 World Championships in Paris, France, Pérez also set the world best
performance with 1:17:21 in the 20 km.
Pérez had fourth-place finishes in the 20 km walk at the 2000 Summer
Olympics in Sydney, Australia and the 2004 Summer Olympics in Athens, Greece.
PERSONAL LIFE
Jefferson was born in El Vecino, one of the oldest neighborhoods in Cuenca, to
Manuel Jesús Pérez and MaríaLucrecia Quezada. Like others in his neighborhood, his
family was of limited economic means. He attended the elementary schoolsEugenio
Espejo and Gabriela Cevallos. Afterwards he entered the Francisco Febres
Cordero high school, at the same time working to help out his family.
THE BEGINNING
He entered race-walking by accident. To prepare for a walk that served as a high
school physical education exam, he asked his brother Fabián to train for one week
next to the group of athletes directed by trainer Luis Muñoz. Muñoz decided to invite
him to compete in a race. With few weeks of preparation he won the race AID,
winning the right of representing Ecuador in New York andLondon as a sport
ambassador.
Initially he participated in distance competitions of five kilometres. Later he had to
make a radical decision, which was to dedicate himself completely to race walking.
His first regional trophy in the 5K walks during the South American Pre-Junior
championship held in his native city of Cuenca.
His first international achievement occurred when he won the bronze medal in the
Junior World Cup of Athletics in Plovdiv, Bulgaria, in 1990.
Two years later, he won the Junior World title in Seoul, Korea, followed shortly by
victories in South American and Pan-American open competitions. His crowning
achievement in race-walking came with a gold medal at the Atlanta Olympic

6. Games in 1996. He won a silver medal, his second medal, at the Beijing Olympic
Games.
He also won the silver at the World Championships of Seville in 1999, and
unprecedented golds at Paris in 2003, Helsinki in 2005, and Osaka in 2007 for his
third straight world title, the only person that has been able to achieve that. In France
he broke the world record and he received a financial bonus.
Perez walked his final race at the World Race Walking Challenge final
in Murcia, Spain. He finished third in that race and second in the overall challenge
standings.
Phrases
“Here in Ecuador, we have our own talents, but our athletes need direction. The
National Olympic Committee sometimeshas asked me for advice, and I will be glad
to give my best to help, along with my team of physicians. I know I don’t make a
great coach. I have little patience, and I know I was too tough with myself, which is
something I cannot apply to others.”
“I won’t be nostalgic about athletics now. I enjoyed my moment, and even the
farewell in the streets of Murcia at the Race Walking Challenge Final, was a
wonderful moment. Competing there, and saying goodbye in front of some many
compatriots who live in Spain is something that I will treasure for ever.”
Jefferson Perez
References
wikipedia.org/wiki/Jefferson_P%C3%A9rez
dailymail.co.uk/health/article-122898/Why-walking-workout-good-
body.html#ixzz3v9yXFZWU