,,WALK/,,RUN ,,= ,,FIT;S ,LAUR5 ,J4 ,LIEB]MAN1 ,PH4,D4 & ,HALEY ,S*$L91 ,M4,$4 ,9 ,"O ,VOLUME ,PAGES ;I-;VII & #A-EJ ,COPY"R #BJJF ,ALL "RS RES]V$4 ,AM]ICAN ,PR9T+ ,H\SE =! ,BL1 ,9C4 ,L\ISVILLE1 ,,KY #DJBJF-JJHE ,WALK/,RUN = ,FIT;S ,AM]ICAN ,PR9T+ ,H\SE =! ,BL1 ,9C4 ,LAUR5 ,J4 ,LIEB]MAN1 ,PH4,D4 & ,HALEY ,S*$L91 ,M4,$4 ,/ATE ,UNIV]S;Y ( ,NEW ,YORK AT ,BROCKPORT ,! RESE>* US$ 6WRITE ? BOOK & CR1TE ! ,WALK/,RUN = ,FIT;S ,KIT 0 FUND$ 0! ,AM]ICAN ,PR9T+ ,H\SE =! ,BL 7,,APH74 ,! RESE>* 0 3DUCT$ AT ,CAMP ,ABILITIES1 A DEVELOP;TAL SPORTS CAMP = /UD5TS :O H VISUAL IMPAIR;TS1 BL;S1 & D1FBL;S4 ,! RESE>* 0 3DUCT$ 0,,APH /AFF & ,CAMP ,ABILITIES /AFF4 ,LIEB]MAN1 ,LAUR5 ,J41 ;III #AIFE- ,WALK/,RUN = ,FIT;S/,LAUR5 ,J4 ,LIEB]MAN1 ,HALEY ,S*$L9 ,9 KEEP+ ) \R PHILOSOPHY 6PROVIDE A3ESS 69=M,N = P :O >E BL OR VISU,Y IMPAIR$1 ! ,AM]ICAN ,PR9T+ ,H\SE =! ,BL PROVIDES ? BOOK 9 L>GE PR9T & BRL4 ,BRL ,CATALOG ,NUMB] #E-JGEBJ-JJ US$ 9 ,CATALOG ,NUMB] #A-JGEBJ-JJ ,WALK/,RUN = ,FIT;S ,KIT ,PR9T$ 9 ! ,UNIT$ ,/ATES ( ,AM]ICA ,? PUBLIC,N IS PROTECT$ 0,COPY"R & P]MIS.N %D 2 OBTA9$ F ! PUBLI%] PRIOR 6ANY REPRODUC;N1 /ORAGE 9 A RETRIEVAL SY/EM1 OR TRANSMIS.N 9 ANY =M OR 0ANY M1NS1 ELECTRONIC1 ME*ANICAL1 PHOTOCOPY+1 RECORD+1 OR O!RWISE4 ,= 9=M,N REG>D+ P]MIS.NS1 WRITE TO ,AM]ICAN ,PR9T+ ,H\SE =! ,BL1 ,9C4 ,RES\RCE ,S]VICES #AHCI ,FRANK=T ,AV5UE ,L\ISVILLE1 ,,KY #DJBJF-JJHE ,PROJECT ,L1D] ,TRI/AN ,PI]CE ,RESE>* ,ASSI/ANT ,MONICA ,VAUE US+ A TALK+ P$OMET] 6M1SURE YR DAILY ACTIV;Y1 Y NE$ 6WALK F AT L1/ #AB1JJJ /EPS 6AB #AE1JJJ /EPS A "D 6EQUAL ! SURGEON G5]AL RECOMM5D,N4 ,VISIT ! ,WEB SITE _+WWW.SURGEONGENERAL.GOV_: = M GUIDEL9ES & 9=M,N ON ! RECOMM5D,NS4 ,FIT;S ,FACTS ,! FOLL[+ FIT;S FACTS %D HELP Y "U/& ! IMPORT.E ( MA9TA9+ FIT;S4 ,AN 9CR1S$ LEVEL ( FIT;S DECR1SES YR *.ES ( DEVELOP+ .C>DIOVASCUL> .41SE & .DECR1SES ./RESS1 .9CR1SES .YR ./AM9A 6BETT] P]=M "EY"D ACTIVITIES 7E4G41 WALK+1 /AIR CLIMB+1 C>RY+ GROC]IES1 ETC471 ALL[S Y 6.."PICIPATE 9 PHYSICAL .ACTIVITIES ) YR FRS 7RECRE,NAL71 & MAKES Y FEEL BETT] AB YRF1 RESULT+ 9 HI<] .SELF-E/EEM4 #C ,9 SUMM>Y1 .FIT;S .EQUALS .9DEP5D;E4 ,-PON5TS ( ,FIT;S ,"! >E FIVE MAJOR -PON5TS ( FIT;S T C 2 M1SUR$4 ,FOCUS ON ^! >1S :5 Y EX]CISE4 .,C>DIOVASCUL> .5DUR.E IS ! ABIL;Y (! :OLE BODY1 9CLUD+ ! HE>T1 LUNGS1 & MUSCLES1 6SU/A9 L>GE MUSCLE MASS & PROL;G$ EX]CISE4 .,EXAMPLE3 .#A-MILE .RUN .,MUSCUL> .5DUR.E IS ! MA9T5.E ( REP1T$ 3TRAC;NS OR SU/A9$ FIX$ 3TRAC;NS4 .,EXAMPLE3 .,SIT-UPS .,MUSCUL> ./R5G? IS ! MAXIMAL =CE A MUSCLE OR MUSCLE GR\P C G5]ATE4 ..,EXAMPLE3 #AJ REPETI;N .MAXIMUM .,FLEXIBIL;Y IS ! RANGE ( MO;N 9 A JO9T4 ..,EXAMPLE3 SITT+ ) /RAIE _M WAYS 6A3ESS FIT;S1 & X IS IMPORTANT 6TRY S"EAL DI6]5T ACTIVITIES 6DET]M9E : "OS Y 5JOY MO/4 -- ,C>DIOVASCUL> 5DUR.E3 -- ,WALK+ -- ,RUNN+ -- ,BIK+ -- ,SWIMM+ -- ,ROLL]BLAD+ -- ,CROSS-C.TRY SKI+/,SN[ %OE+ -- ,GYM ,EQUIP;T #E -- ,/AIR,MA/] 7;,R7 -- ,ELLIPTICAL TRA9] -- ,TR1DMILL -- ,/,N>Y BIKE -- ,MUSCUL> 5DUR.E3 -- ,LIFT+ FREE WEI /R5G?3 -- ,LIFT+ FREE WEI 5DUR.E4 -- ,FLEXIBIL;Y3 -- ,/RET*+ -- ,,DYNA-B& 7;,R7 EX]CISES -- ,YOGA -- ,PILATES -- ,BODY ,MASS ,9DEX 7WAYS 6MA9TA9 OR DECR1SE BODY FAT7 -- ,SUB/ITUTE WAT] = JUICES OR SODA T H A HI<] SUG> 3T5T -- ,DR9K+ L[ FAT MILK 7DAIRY PRODUCTS7 -- ,EAT LESS TRANS FAT & SATURAT$ FAT -- ,9CR1SE EX]CISE -- ,DON'T SMOKE -- ,DON'T DR9K ALCOHOL ,PURPOSE ,! PURPOSE ( ? MANUAL & KIT IS 6HELP 9CORPORATE WALK+ & OR RUNN+ Z "P ( YR FIT;S PROGRAM4 ,Z M5;N$ ABV1 WALK+ & RUNN+ C HELP Y OBTA9 ! C>DIOVASCUL> 5DUR.E Y NE$ 6BE FIT & H A GD QUAL;Y ( H1L?4 ,X MAY N 2 CLE> 6Y1 YR T1*]S1 OR YR P>5TS #G H[ 6/>T & MA9TA9 ? PROGRAM4 ,? MANUAL W HELP Y DEVELOP & MA9TA9 AN A3ESSI# PROGRAM 6MEET YR NE$S4 ,KIT ,3T5TS -- ,TE!R--A %ORT ROPE US$ 0A GUIDE RUNN] 6GUIDE A RUNN] :O IS BL -- ,GUIDEWIRE SY/EM = BACK Y>D1 P>K1 OR S*OOL USE -- #BJ-MET] ROPE 7#BA.HG Y>DS7 ) SNAP HOOKS -- ,"O C>AB9]--,? IS A METAL1 OBL;G CIRCUL> DEVICE T OP5S ON "O 5D4 ,X IS US$ 6ATTA* ! LOOP$-ROPE 6! GUIDEWIRE4 -- ,"O LOOP$-ROPE--,! RUNN] HOLDS ? :ILE RUNN+ ON ! GUIDEWIRE4 -- ,TWO EYE HOOKS--,^! >E L SCREWS1 B )A METAL LOOP ON ! 5D4 ,!Y >E US$ 6SECURE ! GUIDEWIRE 6A WALL1 PO/1 OR TREE4 -- ,TWO TALK+ P$OMET]S S Y C WALK OR RUN )A FAMILY MEMB] OR PE]1 & "K H[ _M /EPS Y H TAK54 -- ,"O GUIDEWIRE CA4Y -- ,WALK/,RUN = ,FIT;S MANUAL ,Z Y R1D1 Y W LE>N H[ ? MAT]IAL W HELP Y 9 YR WALK OR RUN FIT;S PROGRAM4 ,WE HOPE 6SEE Y ON ! TRAILS6 ,,*APT] #B3 ,,WALK/,,RUN ,,TE*NIQUES ,"S P C WALK \ _! FRONT DOOR & WALK OR RUN ON ! SIDEWALKS OR /REETS >.D _! HOME1 "W1 OR S*OOL4 ,IF A P]SON HAS A VISUAL IMPAIR;T SIGNIFICANT 5 6NE$ A CANE OR A DOG GUIDE1 !Y MAY NE$ ALT]NATIVE WAYS 6RUN OR WALK4 ,? SEC;N FOCUSES #I ON ! V>I\S WAYS 6A3ESS RUNN+ OR WALK+ = P :O H A SIGNIFICANT VISUAL IMPAIR;T4 ,GUID+ TE*NIQUES T REQUIRE ASSI/.E ,US+ ! SI+ A B"R %IRT4 ,! SIN$ 0TALK+ 6! RUNN] :O HAS ! VISUAL IMPAIR;T4 ,APPROPRIATE T]RA9S = RUNN+ 9CLUDE PAV$ PA?S1 FLAT DIRT TRAILS1 & A?LETIC TRACKS4 ,9 A4I;N1 ! GUIDE %D 2 A# 6RUN FA/] ?AN ! RUNN] :O IS BL S ! GUIDE DOES N HOLD BACK ! RUNN]4 ,RUNN+ )A GUIDE HAS S"EAL B5EFITS4 ,RESE>* HAS %[N T HAV+ A GUIDE DECR1SES FE> 7,LIEB]MAN1 ,BUT*]1 & ,MOAK1 #BJJA74 ,DECR1S$ FE> C HELP ! RUNN] DEVELOP AN E6ICI5T RUNN+ GAIT )A FULL >M SW+4 ,RUNN+ )A PE] OR GUIDE 9CR1SES SOCIALIZ,N4 ,ONCE ! GUIDE RUNN+ TE*NIQUE HAS BE5 LE>N$1 X C 2 TRANSF]R$ 6O!R 9DIVIDUALS1 ALL[+ ! RUNN] 6USE X ANY":4 ,TE!R ,A TE!R IS A %ORT ROPE1 A T[EL1 OR A %OELACE HELD 2T ! GUIDE &! RUNN]4 ,IF A DANG]\S >EA APPE>S1 ! GUIDE PULLS ! RUNN] CLOS] 6AVOID 9JURY4 ,A TE!R IS PROVID$ 9 ! ,WALK/,RUN = ,FIT;S ,KIT4 ,9 A4I;N #AA 6! ADVANTAGES ( RUNN+ )A SID A VOICE1 RUNN+ FREE1 N HOLD+ ON 6ANY?+4 ,! CALL] C /& AT ! O!R 5D (! GYMNASIUM OR TRACK4 ,! GUIDE C AL RUN 2H1 2S1 OR 9 FRONT (! RUNN] :O IS BL1 HOLD+ A BELL1 KEYS1 OR US+ V]BAL 9/RUC;N4 ,? TE*NIQUE DOES N RE/RICT ! RUNN]4 ,HE HAS ! FEEL+ ( 2+ 9DEP5D5T & A# 6MOVE Z FA/ Z DESIR$ )\T WORRY+ AB RUNN+ 96ANY?+4 ,! >M MO;N C 2 FULL & NATURAL4 ,GUID+ TE*NIQUES T D N REQUIRE ASSI/.E ,GUIDEWIRE ,A GUIDEWIRE SY/EM C 2 SET UP ON A TRACK1 9 A GYM1 OR AL;G A RUNN]'S BACKY>D OR DRIVEWAY4 ,! GUIDEWIRE OR ROPE M/ 2 PULL$ TAUT AT WAI/ HEIY1 P]MAN5T /RUCTURE S* Z A TREE4 ,A C>AB9]1 KEY R+1 OR #D-9* ,,PVC TUBE C 2 PLAC$ >.D ! ROPE S ! RUNN] DOES N H 6HOLD ! ROPE4 ,IF A C>AB9] OR KEY R+ IS US$1 A LOOP$-ROPE M/ 2 ATTA*$ =! RUNN] 6GRIP4 ,"! M/ 2 A W>N+ 9DICATOR1 S* Z A KNOT1 AT L1/ #B FEET F BO? 5DS (! GUIDEWIRE S ! RUNN] DOES N RUN 96! WALL1 TREE1 OR 5D POLES4 ,:5 RUNN+ 9DOORS1 A DI6];E 9 FLOOR TEXTURE IS RECOMM5D$4 ,A #BJ-MET] #AC GUIDEWIRE1 A C>AB9]1 &A LOOP$-ROPE >E PROVID$ 9 ! ,WALK/,RUN = ,FIT;S ,KIT4 ,US+ A GUIDEWIRE1 A P]SON C RUN :5"E %E DESIRES2 &! RUNN+ GAIT C 2 E6ICI5T ) ALM A FULL >M SW+4 ,IF X IS SET UP 9 A GYMNASIUM1 ! RUNN] C RUN 9 RELAYS & P]=M LOCOMOTOR SKILLS 9DEP5D5TLY 2S SI RUNN+ ,A RUNN] :O DOES N H A SIEA C SET UP A CIRCUL> RUNN+ SY/EM4 ,9 ? SY/EM1 "! IS A /AKE &A #BJ-MET] ROPE4 7,ANY ROPE L5G? IS A3EPTA# T ALL[S ! RUNN] 6RUN 9 ! SPACE AVAILA#47 ,! RUNN] PULLS ! ROPE TI.D ! /AKE4 ,! RUNN] C RUN = "T OR = 4T.E4 ,4T.E C 2 RECORD$ )A TALK+ P$OMET]1 OR 0M1SUR+ EA* LAP4 ,! RUNN] C C.T LAPS 0SETT+ A RADIO OR ;,,CD PLAY] AT ! />T+ PO9T1 S %E "KS EA* "T A LAP IS -PLET$4 ,? TE*NIQUE REQUIRES ! 9N] LEG 6SUPPORT M WEI RUNN+ TE!R IS N PROVID$ 9 ! ,WALK/,RUN = ,FIT;S ,KIT4 ,H["E1 Y C ATTA* ! GUIDEWIRE 6A R.D /AKE )! C>AB9]4 ,IF Y >E UNOPPOS$ 6US+ A CIRCUL> DOG TE!R1 "O C 2 PUR*AS$ 9EXP5SIVELY AT MO/ PET SUPPLY /ORES4 ,ONLY ! RUNN] C MAKE ! DECI.N 6USE ? DEVICE4 ,RUNN+ ) NO ASSI/.E ON A TRACK ,A RUNN] ) L[ VI.N C RUN ON A D>K COLOR$ TRACK T IS PA9T$ ) B"R LANE L9ES4 ,? TE*NIQUE "WS BE/ :5 ! TRACK IS N CR[D$1 & ADULTS %D MONITOR /UD5TS :O >E RUNN+ UNASSI/$ 65SURE #AE T !Y D S SAFELY4 ,! P]SON C RUN 9DEP5D5TLY OR SIDE-BY-SIDE )A FR1 US+ A FULL >M SW+ & POT5TI,Y AN E6ICI5T BIOME*ANICAL GAIT4 ,RUNN+ ON A TR1DMILL ,TR1DMILLS >E -MON & A3ESSI# 69DIVIDUALS ) VISUAL IMPAIR;TS4 ,= SAFETY1 9DIVIDUALS ) VISUAL IMPAIR;TS1 BL;S1 OR D1FBL;S %D USE TR1DMILLS ) H&RAILS4 ,! RUNN] NE$ N HOLD ON 6! H&RAILS1 B ! RAILS 5SURE ! "PICIPANT "KS :5 HE HAS MOV$ TOO F> 6! "R OR LEFT4 ,"PICIPANTS %D />T \ SL[LY 6GET A FEEL =! MO;N4 ,TR1DMILLS >E F.D 9 GYMS & FIT;S C5T]S >.D ! C.TRY4 ,US+ A TR1DMILL1 9DIVIDUALS1 9CLUD+ SMALL *N1 C RUN 9DEP5D5TLY4 ,RUNN]S C RUN )A FULL >M SW+ & KEEP A RECORD ( SPE$ & 4T.E4 ,*N C LE>N AGE-APPROPRIATE & FUNC;NAL SKILLS 5ABL+ !M 6MAKE A -MIT;T 6AN ACTIVE LIFE/YLE 7,LIEB]MAN1 #BJJE74 ,,*APT] #C3 ,,H[ ,,6,,USE ,,? ,,WALK/,,RUN ,,KIT ,! PURPOSE ( ? KIT IS 6ASSI/ Y 9 2+ A# 6"PICIPATE 9 A 3SI/5T WALK+ OR RUNN+ FIT;S PROGRAM4 ,"! >E F\R /EPS 6? 9ITIAL PROCESS4 ..,/EP #A3 ,2COME FAMILI> )! TALK+ .P$OMET]4 ,"! >E TWO TALK+ P$OMET]S 9CLUD$ 9 ! ,WALK/,RUN = ,FIT;S ,KIT4 ,! TALK+ P$OMET] C C.T /EPS TAK51 4T.E TRAVEL$1 & CALORIES BURN$ 9 A "D OR 9 A "W-\4 ,X IS IMPORTANT 6CALIBRATE ! P$OMET] 6YR /EP L5G? S X M1SURES YR /EPS A3URATELY4 ,! DIREC;NS 9 ! PACKAGE W 9=M Y H[ 6CALIBRATE YR P$OMET]4 #AG ,MAKE SURE Y PRACTICE ) YR P$OMET] 2F />T+ YR FIT;S PROGRAM 65SURE A3URACY4 ,A4I;NAL TALK+ P$OMET]S C 2 F.D AT LOCAL SPORT /ORES1 & ON ! ,9T]NET4 ,9 A4I;N 6! TALK+ P$OMET]1 Y MAY WANT 6WE> A HE>T RATE MONITOR4 ,SEE *APT] #D4 ..,/EP #B3 ,DET]M9E YR PREF]R$ GUID+ .TE*NIQUE4 ,:E!R Y >E WALK+ OR RUNN+ Y NE$ 6F9D ! TE*NIQUE ) : Y >E MO/ -=TA#4 ,IF Y NE$ A SIE S"EAL WAYS 6WALK OR RUN )A SIE H[ Y WD USE EA* PIECE ( EQUIP;T 3TA9$ 9 ! ,WALK/,RUN = ,FIT;S ,KIT4 ,US+ ! ,,APH ,TE!R ,! TE!R IS A %ORT ROPE )A KNOT ON "O 5D &A LOOP ON ! O!R4 ,! SI.D ! H& & HOLD X LOOSELY4 ,= SAFETY R1SONS1 D N PLACE ! LOOP >.D ! WRI/4 ,IF EI RUNN] TRIPS & FALLS1 ! SIDS ! "R4 ,! GUIDE TURNS 8 H& 7)A TWI/ (! WRI/7 6! LEFT & UPW>D 6DIRECT ! RUNN] 6RUN 6! LEFT4 ,^! MOVE;TS 2COME V SUBTLE ) PRACTICE4 ,A RUNN+ DUO C RUN L;G 4T.ES )\T TALK+1 RES]V+ _! 5]GY =! RUN4 ,6F9D A SI5T1 NEIDS 6WALK+ OR RUNN+ 2F Y 2G9 YR FIT;S PROGRAM4 ,= EXAMPLE1 ..,JASON PREF]S 8 GUIDE 6RUN ON 8 "R 2C HE HAS "S VI.N 9 8 "R .EYE4 ,3TACT YR P>K SY/EM = 9=M,N ON LOCAL RUNN+ CLUBS4 ,US+ ! ,,APH ,GUIDEWIRE ,US+ ! #BJ-MET] GUIDEWIRE 9 ! KIT 9VOLVES US+ ! LOOP$-ROPE1 ! C>AB9]1 & POSSIBLY ! TWO EYE HOOKS4 ,! GUIDEWIRE HELPS ! WALK] OR RUNN] 6TRAVEL SAFELY 9 A /RAIK4 ,Y M/ TIE EA* 5D (! ROPE 6EI A F;E1 A DOORKNOB1 OR USE ! EYE SCREWS PROVID$ 9 ! KIT4 ,! TWO EYE SCREWS C 2 SCREW$ 96TWO TREES4 ,D N TIE ! ROPE >.D A TREE'S TRUNK4 ,? W DAMAGE ! TREE'S B>K1 L1V+ X SUSCEPTI# 641SE & 9SECT 9FE/,N4 #BA ,! ROPES %D 2 PULL$ V TIAB9] >.D ! GUIDEWIRE !N PUT ! LOOP$-ROPE 9SIDE ! C>AB9]2 X W 2 YR H&LE S Y DON'T BURN YR H&S ON ! ROPE4 ,TAPE OR TIE A KNOT 9 ! ROPE #B 6#E FEET F ! 5D (! GUIDEWIRE S Y "K :5 Y >E -+ 6! 5D & %D SL[ D[N4 ,! GUIDEWIRE PROVID$ 9 YR KIT HAS A TAUT-TIE T Y C USE 6LOOS5 OR TIN+ 9DICATORS T ! GUIDEWIRE IS AB 65D4 ,! O!R 5D ( YR GUIDEWIRE HAS A ,VELCRO 7;,R7 /RAP T IS US$ = WRAPP+ >.D ! GUIDEWIRE 6PREV5T X F GETT+ TANGL$ :5 X IS COIL$ & /OR$ 9 YR BACKPACK4 ,Y C AL POSI;N ! ,VELCRO /RAP ": Y NE$ Z ! W>N+ 9DICATOR = T SIDE1 & WRAP X >.D XF4 ,US+ ^! TWO 9DICATORS ELIM9ATES ! NE$ 6TIE KNOTS 9 YR GUIDEWIRE4 ,": Y PUT ! GUIDEWIRE W 2 DET]M9$ 0:5 Y H "T 6WALK OR RUN1 &! WILL+;S ( FAMILY1 FRS1 & P>K SY/EMS 6A3OMMODATE ! GUIDEWIRE SY/EM4 ,! GUIDEWIRE IS A PORTA# DEVICE T IS EASILY TRANSF]R$ F "O V5UE 6ANO!R1 GIV+ Y ! OPPORTUN;Y 6WALK OR RUN 9 MULTIPLE 5VIRON;TAL SETT+S4 ,CR1T+ A CIRCUL> GUIDEWIRE4 ,! GUIDEWIRE C AL 2 US$ ) CIRCUL> RUNN+4 ,PLACE A /AKE )A R.D$ %AFT 7N PROVID$ 9 ! KIT7 9 A C5TRAL >EA ) APPROXIMATELY #BJ MET]S ( CLE> SPACE4 ,ATTA* ! ROPE 6! /AKE 0CLIPP+ ! C>AB9] ON 6! /AKE & !N ATTA*+ "O (! GUIDEWIRE'S SNAP HOOKS 6! C>AB9]4 ,PULL ! ROPE TIT$1 S Y "K ": 65D & Y C C.T NUMB] ( LAPS4 ..,/EP #C3 ,A3ESS YR >EA = WALK+ OR .RUNN+4 ,IF Y LIVE 9 A PLACE )A L;G DRIVEWAY OR A BIG Y>D1 Y C USE YR GUIDEWIRE SY/EM AT HOME4 ,IF Y NE$ 6USE A TRACK OR A P>K1 X WD 2 B5EFICIAL 63TACT YR LOCAL ,DE"P;T ( ,5VIRON;TAL ,3S]V,N OR /ATE OR LOCAL P>K (FICE = P]MIS.N 6SET UP YR GUIDEWIRE4 ,BE/ CASE SC5>IO--!Y WD SET UP A P]MAN5T GUIDEWIRE =! -MUN;Y 6USE AT YR LOCAL P>KS4 ,IF Y H A TRACK NE>BY1 Y CD 3TACT ! S*OOL OR UNIV]S;Y FACILITIES GR.D MANAG] 6RCV P]MIS.N 6SET UP YR GUIDEWIRE SY/EM4 ,? IS A GD OPPORTUN;Y = Y 6ADVOCATE = YRF & O!RS :O >E VISU,Y IMPAIR$ 6OBTA9 EQUAL A3ESS 6LOCAL FACILITIES4 ..,/EP #D3 ,USE ! ,WALK/,RUN = ,FIT;S MANUAL 6HELP SET UP .GOALS4 ,! PURPOSE (! MANUAL IS 6$UCATE Y AB WALK+ & RUNN+ TE*NIQUES Z WELL Z ! USE ( TALK+ P$OMET]S 6DOCU;T YR PROGRESS & A*IEVE;TS4 ,! GOAL IS 65SURE T Y H AN ACTIVE & FULFILL+ QUAL;Y ( LIFE4 ,,*APT] #D3 ,,FIT;S ,,PROGRAM ,! 9=M,N 9 ? *APT] W ASSI/ Y 6SET UP A FIT;S PROGRAM T MEETS YR NE$S4 ,KEEP 9 M9D T PROP] RUNN+ ATTIRE & %OES >E KEY 65JOY+ YRF & PREV5T+ 9JURY4 ,ALW WE> SN1K]S T H %OCK ABSORB+ PADS 9 ! HEELS & RU2] SOLES4 ,9 W>M W1!R1 WE> LOOSE FITT+ CLO!S S* Z %ORTS &A ;T-%IRT4 ,9 COLD W1!R1 DRESS 9 LAY]S2 ! LAY] ON YR BODY %D WICK AWAY MOI/URE4 ,POLYPROPOL5E & ,COOLMAX 7;,R7 WICK MOI/URE V WELL4 #BE ,VISIT YR LOCAL \TDOOR OR RUNN+ /ORE = CLO?+ & %OES2 %OPP+ ONL9E IS ANO!R OP;N4 ,M1SUR+ YR HE>T RATE ,H[ 6F9D YR PULSE ,PLACE YR SECOND & ?IRD F+] ON YR RADIAL-ULNA >T]Y 7ON ! S(T SIDE ( YR WRI/7 & APPLY SLI.D UNTIL Y >E A# 6F9D YR PULSE4 ,ONCE Y H F.D YR PULSE1 C.T EA* B1T Y FEEL =! NEC "T4 ,MAKE SURE N 6USE YR ?UMB 2C ! ?UMB HAS XS [N PULSE1 & Y MAY MISTAKE ! ?UMB PULSE =! "O 9 YR WRI/4 ,H[ 6F9D YR RE/+ HE>T RATE ,F/ ?+ 9 ! MORN+ 2F GETT+ \ ( B$1 TAKE YR PULSE = #FJ SECONDS4 ,MAKE SURE 6WRITE ! NUMB] D[N2 ? IS YR RE/+ HE>T RATE4 ,H[ 6F9D YR MAXIMUM HE>T RATE ,SUBTRACT YR AGE F #BBJ 7EXAMPLE3 #BBJ M9US #BJ EQUALS #BJJ74 ,MAKE SURE 6WRITE D[N YR NUMB]1 ? IS YR MAXIMUM HE>T RATE4 ,Z WE GET OLD]1 \R MAXIMUM HE>T RATE W DECR1SE4 ,H[ 6F9D YR "W+ HE>T RATE ,DEP5D+ ON YR GOALS & FIT;S LEVEL Y W 2 "W+ 9 DI6]5T 5]GY Z"OS4 ,"! >E ?REE 5]GY Z"OS1 ! AEROBIC Z"O : 9CORPORATES #GJ-GE@3P ( YR MAXIMUM HE>T RATE1 ! /R5G? Z"O : 9CORPORATES #HJ-HE@3P ( YR MAXIMUM HE>T RATE1 &! 9T]VAL Z"O : 9CORPORATES #FE-IB@3P ( YR MAXIMUM HE>T RATE4 ,AEROBIC Z"O #BG ,Y %D WALK/RUN 9 ! AEROBIC Z"O 6BUILD YR 5DUR.E4 ,6F9D YR RANGE1 MULTIPLY YR MAXIMUM HE>T RATE 0#.GJ & #.GE4 ,EXAMPLE3 #BJJ "TS #.GJ EQUALS #ADJ #BJJ "TS #.GE EQUALS #AEJ ,IF Y >E "W+ 9 ! AEROBIC Z"O1 Y W WANT 6/AY 2T A HE>T RATE RANGE ( #ADJ-AEJ B1TS P] M9UTE 7BPM74 ,/R5G? Z"O ,! /R5G? Z"O IS US$ 6/R5G!N MUSCLES4 ,SUPPLE;T+ YR WALK+ OR RUNN+ ) WEIT RATE 0#.HJ & #.HE4 ,EXAMPLE3 #BJJ "TS #.HJ EQUALS #AFJ #BJJ "TS #.HE EQUALS #AGJ ,IF Y >E "W+ 9 ! /R5G? Z"O1 Y W WANT 6/AY 2T A HE>T RATE RANGE ( #AFJ-AGJ BPM4 ,9T]VAL ,Z"O ,! 9T]VAL Z"O IS US$ 6DEVELOP ! ABIL;Y 6EXECUTE QK MOVE;TS REQUIR+ %ORT BUR/S ( 5]GY4 ,BASKETBALL1 SO3]1 & T5NIS REQUIRE QK BUR/S ( 5]GY4 ,6F9D YR RANGE1 MULTIPLY YR MAXIMUM HE>T RATE 0#.FE & #.IB4 ,EXAMPLE3 #BJJ "TS #.FE EQUALS #ACJ #BJJ "TS #.IB EQUALS #AHD ,IF Y >E "W+ 9 ! 9T]VAL Z"O1 Y W WANT 6/AY 2T A HE>T RATE RANGE ( #ACJ-AHD BPM4 ,HE>T RATE MONITORS #BI ,A HE>T RATE MONITOR IS A GRT & 9EXP5SIVE TOOL 6USE T PROVIDES 3T9U\S FE$BACK ON ": YR HE>T RATE IS "?\T YR TRA9+ SES.N4 ,"! >E _M DI6]5T -PANIES T MAKE HE>T RATE MONITORS S* Z ,POL> & ,NIKE4 ,GUIDEL9ES = *N ,IF Y >E WALK+/RUNN+ )A "Y] SIBL+ OR /UD5T1 KEEP 9 M9D T *N >E N SMALL ADULTS & PROGRAMS %D 2 G5]AL 9 NATURE4 ,X IS IMPORTANT 6"PICIPATE 9 AT L1/ #FJ M9UTES ( AGE & DEVELOP;T,Y APPROPRIATE PHYSICAL ACTIVITIES4 ,EXAMPLES 9CLUDE FREE PLAY1 TAG1 RELAY RACES1 SMALL-SID$ GAMES 7E4G41 SO3] & HOCKEY71 BIK+1 SWIMM+1 & ROLL]BLAD+4 ,AC 6! ,N,NAL ,ASSOCI,N ( ,SPORT & ,PHYSICAL ,$UC,N 7,,NASPE71 AEROBIC ACTIV;Y %D 3SI/ AT A #EJ-HJ@3P ( MAXIMUM HE>T RATE 7#BBJ SUBTRACT AGE74 ,P]CVD ,EX];N ,P]CVD EX];N IS US$ :5 Y >E N MONITOR+ YR HE>T RATE B WANT 6DET]M9E ! 9T5S;Y LEVEL ( YR "W\T 0! FEEL+ ( H[ H>D Y >E "W+ Z X RELATES 6YR BR1?+ RATE4 ,P]CVD ,EX];N ,RAT+ ,SCALE3 ,,LEVEL ,,RAT+ "333333 "33333333333333333 #F-G ,EXTREMELY EASY #H-I ,V EASY #AJ-AA ,EASY #AB-AC ,SLID Y >E "W+ IS 0YR BR1?+4 ,A GD RULE ( ?UMB IS IF Y C HOLD A 3V]S,N )! P]SON NEXT 6Y :ILE Y >E TRA9+1 Y >E "W+ 9 ! P]CVD EX];N LEVEL F #F-AC4 ,Z YR TRA9+ 2COMES M /R5U\S1 YR BR1?+ W 9CR1SE4 ,Y W F9D T HOLD+ A 3V]S,N AT ? LEVEL REQUIRES Y 6TAKE BR1KS 2T EA* ^W 6CAT* YR BR1?4 ,? LEVEL ( P]CVD EX];N WD 2 F #AC-AG4 ,ONCE Y 5T] ! V 6EXTREMELY /R5U\S ASPECT (A TRA9+ SES.N1 Y W N 2 A# 6TALK 6! P]SON NEXT 6Y 2C YR BR1?+ HAS 2COME EXTREMELY LABOR$4 ,? LEVEL ( P]CVD EX];N WD 2 F #AG-BJ4 ,! P]CVD EX];N SCALE IS M1NT 6CO9CIDE ) YR HE>T RATE RANGE4 ,LEVEL #F WD 2 #FJ B1TS P] M9UTE ALL ! WAY UP 6#BJJ B1TS P] M9UTE4 ,H[ 6F9D YR BODY MASS 9DEX 7,,BMI7 ,"H >E ! /EPS 6F9D YR BODY MASS 9DEX4 .,WEI$ (,HT^M2") .K ,KG BW./,HT^M2 ,EXAMPLE3 ,MALE WEIE ,"S ,PRO#MS ) ,,BMI ,,BMI C OV]E/IMATE 9DIVIDUALS ) L>GE MUSCULOSKELETAL SY/EMS4 ,,BMI C "UE/IMATE 9DIVIDUALS ) SMALL MUSCULOSKELETAL SY/EMS4 ,H[ 6DET]M9E ! FREQU5CY1 DUR,N1 & 9T5S;Y ( YR TRA9+ SES.NS ,DET]M9+ ! FREQU5CY1 DUR,N1 & 9T5S;Y ( YR TRA9+ SES.N W DEP5D ON YR 9ITIAL LEVEL ( FIT;S4 ,FREQU5CY ,= 9DIVIDUALS :O H BE5 S$5T>Y1 "PICIPANTS 9 S"EAL /UDIES H %[N IMPROVE;T ) ONLY EX]CIS+ "O "D A WEEK4 ,H["E1 MO/ /UDIES %[ IMPROVE;T O3URS ) EX]CISE T IS P]=M$ AT L1/ #C "TS P] WEEK = #F WEEKS4 ,9DIVIDUALS :O WD L 6MA9TA9 OR 9CR1SE _! FIT;S LEVEL %D 2 TRA9+ AT L1/ #D 6#E "TS P] WEEK4 #CE ,DUR,N ,9DIVIDUALS :O H BE5 S$5T>Y %D />T ) #AE M9UTES ( L[ 6MOD]ATE EX]CISE & SL[LY BUILD _! EX]CISE SES.N 6#BJ-CJ M9UTES4 ,9DIVIDUALS :O >E LOOK+ 6MA9TA9 OR 9CR1SE _! LEVEL ( FIT;S %D EX]CISE AT A MOD]ATE LEVEL = AT L1/ #CJ M9UTES & !N 9CR1SE _! "T UP 6AN H\R AT _! [N PACE4 ,9T5S;Y ,6DET]M9E ! 9T5S;Y ( YR TRA9+1 REF] BACK 6! SEC;N ON HE>T RATE P]C5T4 ,Z A G5]AL RULE1 #GJ@3P ( \R MAXIMUM HE>T RATE REPRES5TS ! M9IMUM RANGE T W /IMULATE C>DIOVASCUL> IMPROVE;T4 ,S1 "O NE$S 6EX]CISE AT AT L1/ #GJ@3P ( _! MAXIMUM HE>T RATE4 ,WE W NE$ 69CORPORATE BO? MOD]ATE 6HI< 9T5S;Y TRA9+ SES.NS 96\R PROGRAM DEP5D+ ON \R GOALS : W 9CORPORATE A HE>T RANGE ( #FE-IB@3P4 ,,*APT] #E3 ,,GOAL ,,SETT+ ,GOAL SETT+ IS AN 9DIVIDUAL PROCESS1 : MAY *ANGE OV] "T4 ,A S$5T>Y 9DIVIDUAL MAY SET 8 F/ GOAL 6EX]CISE "O "T P] WEEK & !N MAY 9CR1SE 8 GOAL 6EX]CISE #C "TS P] WEEK Z 8 C>DIOVASCUL> FIT;S IMPROVES4 ,AN 9DIVIDUAL :O HAS BE5 EX]CIS+ REGUL>LY = YE>S MAY DECIDE T %E WD L 6TRA9 =A "PICUL> EV5T OR RACE4 ,H[ 6SET YR GOAL7S73 .,SET .R1LI/IC .GOALS6 ,Y "K YR LEVEL ( FIT;S4 ,ASK #CG YRF1 8,IS MY GOAL ATTA9A# 9 ! AM.T ( "T ,I H 6R1* X80 ..,SET A />T DATE & AN 5D .DATE4 ,IF Y >E TRA9+ =A "PICUL> RACE OR EV5T1 X IS IMPORTANT 6GIVE YRF 5 "T 6PREP>E & TRA94 ,AN 5D DATE C HELP Y DET]M9E A "T L9E4 ,EXAMPLE3 ,SEBA/IAN IS N[ RUNN+ #A.E MILES1 #C "TS P] WEEK4 ,HE WANTS 6RUN A #E;,K RACE 9 #H WEEKS4 ,6PREP>E =! RACE1 HE 9CR1SES 8 MILEAGE 6#B MILES1 #B "TS P] WEEK1 & #C MILES1 #B "TS P] WEEK1 ALT]NAT+ ! 4T.ES4 ,TWO WEEKS 2F ! RACE1 HE RUNS #C MILES1 #D "TS P] WEEK & TAKES (F #B "DS 2F ! RACE4 .,%>E .YR .GOALS6 ,X IS IMPORTANT 6%>E YR GOAL7S7 ) FAMILY & FRS4 ,!Y C HELP SUPPORT1 GUIDE1 & "PICIPATE 9 YR ADV5TURE4 .,TRACK .YR .PROGRESS4 ,X IS ESS5TIAL 6KEEP A LOG ( YR TRA9+ SES.NS4 ,A SAMPLE FIT;S LOG & BLANK FIT;S LOG >E PROVID$ 9 ! BACK ( ? MANUAL4 ,PHOTOCOPY ! BLANK LOG Z NE$$4 ,Y %D KEEP TRACK (! DATE1 DUR,N1 FREQU5CY1 & 9T5S;Y 7HE>T RATE7 6PROVIDE YRF ) FE$BACK ON ! PROGRESS ( YR TRA9+4 ..,KEEP SETT+ NEW .GOALS4 ,:5 Y H A3OMPLI%$ "O GOAL1 SET A NEW GOAL = YRF4 ,? W HELP PU% Y FUR!R 9 YR LEVEL ( FIT;S4 .,/AY .,POSITIVE4 ,IF Y DON'T MEET YR F/ GOAL1 DON'T GET 4C\RAG$ & /OP4 ,"! MAY 2 OB/ACLES1 S* Z 9JURIES1 S*OOL1 OR W1!R T GET 9 ! WAY ( Y A3OMPLI%+ YR GOAL4 ,TAKE A /EP BACK1 EXAM9E ! OB/ACLES1 & DET]M9E H[ #CI Y C ELIM9ATE OR AVOID !M4 ,TRY AG6 ,UTILIZE ! *>TS 9 ! BACK (! MANUAL 6KEEP TRACK ( YR PROGRESS & A3OMPLI%;TS4 ,,*APT] #F3 ,,ROLE ,,MODELS ,X IS IMPORTANT 6"K T 9DIVIDUALS ) ALL LEVELS ( VISUAL IMPAIR;TS H A3OMPLI%$ GRT ?+S4 ,"K+ !M C HELP Y 2 M DET]M9$ 6A3OMPLI% YR GOALS4 ,! FOLL[+ >E J A FEW 9DIVIDUALS :O H SET GOALS & A*IEV$ !M 9 ! >EA ( WALK+ & RUNN+4 .,TIM .,WILLIS IS BL & WON A SILV] M$AL 9 ! #AIIF ,P>ALYMPICS =! #AJ1JJJ-MET] RACE4 ,HE WON TWO BRONZE M$ALS AT ! #BJJB ,P>ALYMPICS =! #A1EJJ & #E1JJJ4 ,:5 N RUNN+1 ,TIM PRACTICES LAW 9 ,GEORGIA4 .,ROYAL .,MIT*ELL IS VISU,Y IMPAIR$ & WON A GOLD M$AL 9 ! #DJJ-MET] & "O =! #AJJ-MET] AT ! #BJJE ,EUROP1N ,*AMPION%IPS4 ,HE AL WON A GOLD M$AL 9 ! #AJJ-MET] RACE AT ! #BJJD ,P>ALYMPICS 9 ,A!NS4 .,PET] .,GOTTWALD1 .,JR4 HAS 3G5ITAL MOTOR NY/AGMUS B C / RUN A MILE 9 #D.JE4 .,]IK .,WE9MEY] IS A M.TA9 CLIMB] :O IS BL & :O HAS CLIMB$ ! HI!R ,?AN ! ,EYE ,C .,SEE4 .,BILL .,IRW9 IS BL & HIK$ ! 5TIRE ,APPALA*IAN ,M.TA9 ,TRAIL F ,GEORGIA 6,MA9E ) ONLY 8 DOG GUIDE1 ,ORI5T4 .,M>LA .,RUNYAN IS A _W CLASS RUNN] )A VISUAL IMPAIR;T4 ,9 #BJJB %E #DA WON ! ,U4,S4 ,\TDOOR ,*AMPION%IP =! #E1JJJ-MET] RACE4 ,9 #BJJD %E WON A GOLD M$AL 9 ! SAME RACE 9 ! ,OLYMPICS 9 ,A!NS1 ,GREECE4 ,%E HOLDS ! ,U4,S4 RECORD =! #BJ;,K ROAD RACE1 ! ALL FEMALE M>A?ON1 ! #E1JJJ-MET]1 &! HEPTA?LON 7#AIIF74 .,A%LEY .,HUY ,T>GET HE>T RATE3 #ADJ-AEJ BPM ,ACTIV;Y1 DUR,N1 ,DATE 4T.E//EPS1 HE>T RATE "3333333 "3333333333333333333 #A-E-JF ,WALK$1 #CJ M9UTES1 #B.E MILES1 #ACH BPM #A-G-JF ,WALK$1 #CJ M9UTES1 #B.E MILES1 #ADJ BPM #A-I-JF ,WALK$1 #DJ M9UTES1 #C MILES1 #ADE BPM #A-AA-JF ,WALK$1 #DJ M9UTES1 #C MILES1 #ADE BPM #A-AB-JF ,WALK$1 #CE M9UTES1 #C MILES1 #ADH BPM #A-AD-JF ,WALK$1 #CE M9UTES1 #C MILES1 #ADH BPM ,FIT;S ,LOG ,MON? ---- ,T>GET HE>T RATE3 ---- ,ACTIV;Y1 DUR,N1 ,DATE 4T.E//EPS1 HE>T RATE "3333 "3333333333333333333 ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ,APP5DIX ;,B3 #DE ,NUTRI;N ,LOG ,REVIEW ! ,SAMPLE ,NUTRI;N ,LOG 2F Y 2G9 TRACK+ YR FOOD 3SUMP;N4 ,X IS IMPORTANT 63SUME NUTRI;N F E FOOD GR\P E "D4 ,DR9K AT L1/ #CB \NCES ( NON CA6E9AT$ & NON C>BONAT$ LIQUIDS A "D4 ,PHOTOCOPY ! BLANK ,NUTRI;N ,LOG Z NE$$4 ,SAMPLE ,NUTRI;N ,LOG ,"D3 ,MON"D ,DATE3 #AJ-AF-JF ,,"T ,,FOOD ,,& ,,S]V+ "333333333 "3333333333333333 #F3JJ A4M4 ,OATM1L1 "O B[L #H \NCES ( #B@3P MILK #H \NCES ( DECA6E9AT$ C(FEE OR TEA #I3CJ A4M4 ,BANANA #H \NCES ( WAT] #AB3CJ P4M4 ,TUNA SALAD ON S\RD\< BR1D ) L1F LETTUCE ,SIX M9IATURE C>ROTS ,BLUEB]RY YOGURT #H \NCES ( WAT] ) LEMON SLICE ,NUTRI;N ,LOG #DG ,"D3 ---- ,DATE3 ---- ,,"T ,,FOOD ,,& ,,S]V+ "333 "3333333333333333 ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ---- ,APP5DIX ;,C3 ,WALK-A-?ONS & ,RUNN+ ,RACES ,"! >E ALW EV5TS HELD :]"E Y LIVE 6SUPPORT WOND];L CAUSES4 ,6F9D "O NE> Y1 P]=M A ,GOOGLE 7;,,TM7 SE>* )! L5G? (! RACE & YR C;Y "N4 ,2L >E A FEW ,WEB SITES 6HELP Y F9D A RUNN+ RACE OR A WALK-A-?ON 9 YR >EA4 ,DON'T =GET 6SET R1LI/IC GOALS & ASK A FR OR RELATIVE 6TRA9 ) Y & JO9 Y 9 ! RACE4 WWW.RUNWALKJOG.COM WWW.THESCHEDULE.COM WWW.RACECENTER.COM WWW.ACTIVE.COM WWW.SCORE-THIS.COM ,,REF];ES #DI ,LIEB]MAN1 ,L4 ,J4 & ,BUT*]1 ,M41 & ,MOAK1 ,S4 7#BJJA74 ,PREF]R$ GUIDE-RUNN+ TE*NIQUES = *N :O >E BL4 .,PALAE/RA1 .#AG7#C71 #BJ-BF1 #EE4 ,LIEB]MAN1 ,L4 ,J4 7#BJJE74 ,VISUAL IMPAIR;TS4 ,9 ,J4 ,P4 ,W9NICK 7,$471 ..,ADAPT$ PHYSICAL $UC,N & .SPORT 7#D? $41 PP4 #BJE-BAI74 ,*AMPAIGN1 ,,IL3 ,HUMAN ,K9ETICS4 ,N,NAL ,ASSOCI,N = ,SPORT & ,PHYSICAL ,$UC,N 7#BJJB74 ..,MOV+ 6! .FUTURE4 7#BND $474 ,RE/ON1 ,,VA3 ,MC,GRAW ,HILL4 ,AM]ICAN ,PR9T+ ,H\SE =! ,BL ,L\ISVILLE1 ,,KY ,"P ,NUMB] #FA-AIF-JJG ,WALK/,RUN = ,FIT;S PR9T MANUAL US$ 9 ,CATALOG ,NUMB] #A-JGEBJ-JJ ,WALK/,RUN = ,FIT;S ,KIT #AHCI ,FRANK=T ,AV5UE1 ,L\ISVILLE1 ,,KY #DJBJF ,,USA ,PH"O3 #EJB-HIE-BDJE ,TOLL ,FREE3 #HJJ-BBC-AHCI ,WEB ,SITE3 _+WWW.APH.ORG_: ,BRL ,CATALOG NUMB] #E-JGEBJ-JJ US$ 9 ,CATALOG ,NUMB] #A-JGEBJ-JJ ,WALK/,RUN = ,FIT;S ,KIT ,,APH1 ,9C4 #BJJF