100 Mile Walk and Run
Program
with walking Pedometers
 Program for the
Teachers and Staff of
Tallassee Elementary
School
100 Mile Walk and Run Program
 Teachers and Staff of Tallassee Elementary School
is challenged to run or walk 100 miles within a
school year
 To lose weight, have a healthy heart, and relieve
stress will require more than taking a diet pill or
cutting carbs
 Walking or Running w/ friends and a pedometer
are great motivators
Benefits of Walking
 Reduce risk of heart attack
 Manage your blood pressure
 Reduce risk of developing type 2 diabetes
 Lower blood sugar
 Manage weight by burning calories
 Reduce the feelings of anxiety and depression
 Stay strong and active
100 Mile Walk and Run Program
cont.
 To reap benefit of endurance-type activity, heart
rate must be raised to a certain level
 Reaching target heart rate , percentage of
maximum heart rate, will reduce the resting heart
rate
 Lowering resting heart rate helps lower heart
disease risk, lose weight, and lower stress level
Maximum Heart Rate
 You can use your heart rate to
determine your exercise
intensity
 must raise their heart rate at
a certain intensity to reap the
benefits of weight lost and a
healthy heart
 Your intensity of exercise
reflects the amount of oxygen
used and calories burned
 too light of exercise carries
little or no benefits
 too hard exercising increase
soreness and muscle injury
Maximum Heart Rate cont.
 To manually measure
maximum heart rate,
subtract your age from 220
 For example, a 35 year old
man maximum heart rate
will be 220 – 35 = 185
heart beats per minutes.
Resting Heart Rate
 A person’s resting heart rate is a person’s heart
rate at rest
 Determine your resting heart by checking your
pulse in the morning after waking up
 Resting heart rises with age but decreases with a
physical fit person
 Lower resting heart rate usually mean you have
lower blood pressure that reduces your risk for
heart diseases
Determining Resting Heart Rate
 Measure your resting heart by




placing your finger tips on the side of
your neck (carotid pulse)
Or at your wrist on the thumb side
(radial pulse)
Count the pulse for 10 seconds and
multiply by six
If you count 20 beats, multiply this
by six would equate to a heart rate of
approximately 120 bpm
Average resting heart rate is 60- 80
beats per minute
Target Heart Rate Zone
 Target heart rate is an estimate of how fast your
heart should beat during exercise to improve the
working of your heart and lung
 One must work hard enough for the heart rate to
beat at a certain healthy level
 Raising heart rate could lower blood pressure, keep
heart healthy, and assist with weight lose
 Consistently check pulse rate while exercising
Calculating Your Target Heart Rate
Zone
 Calculate your maximum heart rate:
 220- age=
 Example, a 35 year old female maximum
heart rate will be 220- 35= 185 beats per
minute (bpm)
 Calculate your target heart rate zone
 50% to 75% of the maximum heart rate for
most people
Calculating Your Target Heart Rate
Zone
 50% to 75% of a maximum
heart rate of 185 is: (185 x
.50)= 93 ; (185 x .75)= 139
 Your target heart rate zone
or range for exercising
would be 93- 139 heartbeats
per minute
 American Heart Association
(AHA) recommends that
you start at 50% then
gradually build up to 75%
around six- month period.
Target Heart Rate Zone Chart
Age
20 years old
25
30
35
40
45
50
Target HR Zone Average
Maximum Heart
(50- 85%)
rate
100- 170 beats 200 beats per
per minute
minute
98- 166
195
95- 162
190
93- 157
185
90- 153
180
88- 149
175
85- 145
170
Target Heart Rate Zone
Worksheet
 A.)
 B.)




220- age= ______
Multiply answer to (A) by 50% or .50
________
C.)
Multiply answer to (A) by 75% or .75
________
D.)
The answer to (B) is the low end of the heart
beats per minutes in your target heart rate zone.
E.)
The answer to (C) is the highest end of the heart
beats per minutes in your target heart rate zone.
F.)
Your Target Heart Rate Zone = _______
(answer to B) to ________ (answer to C)
Resting Heart Rate Worksheet
 1st Take your pulse immediately after you get out of bed. Measure
your resting heart by placing your fingertips on the side of your neck
(carotid pulse) or at your wrist on the thumb side (radial pulse). Count
the pulse for 10 seconds and multiply by six. For example, if you count
20 beats, multiply this by six would equate to a heart rate of
approximately 120 bpm.




A.) How many beats did you count after 10 seconds? _________
B.) Multiply answer to (A) by 6.
_________
C.) The answer to (B) is how many times your heartbeats per minute.
D.) The answer to (B) is also your resting heart rate if taken right
after waking up from a good night sleep.
 E.) Repeat this everyday for six weeks and record your answer
below.

Resting Heart Rate Worksheet
Mon Tues Wed Thur Fri
1st
Week
2nd
week
3rd
week
4th
week
5th
week
Sat
Sun
Using the Walking Pedometers
 Walking Pedometers is a
great way to stay motivated
 People like to know how
many steps they are taking,
calories burned, and distance
they have walked
 Surgeon General’s physical
recommendation of 30
minutes of exercise a day
three times a week is
equivalent to 10,000 steps a
day on a pedometer
Using the Walking Pedometers
 Do not try to
accomplish 10, 000
steps in the beginning
of the challenge
 Start off with 3000 –
4000 steps
 Eventually move up
toward 7,500 steps per
day after 2 to 3 weeks
Using the Walking Pedometers
 The President’s Council on Physical Fitness
and Sports, 10,000 steps per day equal
walking 5 miles
 Approximately, every 2000 steps you take
should equal one mile that you can record
for the 100 Mile Walk and Run Program.
Recording Your Pedometer Daily
or Weekly Steps
Date
Steps
Time/ Exercise
Sources
 www.shapeup.org
 www.acefitness.org (American Council on
Exercise
 www.mayoclinic.com
 www.americanheart.org
 www.sportline.com
 www.presidentschallenge.org