The Concept
The idea of the N2Z Walking Group is to provide regular exercise while ensuring our walking is meaningful and provides real health benefits.
The idea of the N2Z Walking Group is to provide regular exercise while ensuring our walking is meaningful and provides real health benefits.
The concept consists of -
The concept consists of -
- A Target: Walking 1,200km p/a, called the 1,200km challenge, is considered a very good target for health benefits. That's 100km a month or 24km a week. This will be the target of this walking group.
- Exercise: According to Mr Google experts recomend at least 150 minutes of moderate (walking at pace) or 75 minutes of vigorous (running, cycling at pace) exercise each week. Moderate-intensity is defined as lightly puffing. Vigorous activity is breathing fast & hard and your heart rate goes up a lot.
In general, one minute of vigorous activity is equal to two minutes of moderate-intensity activity. Experts also recomend on two occassions per week muscle-strengthing activity should be included.
In general, one minute of vigorous activity is equal to two minutes of moderate-intensity activity. Experts also recomend on two occassions per week muscle-strengthing activity should be included.
- The Method: Complete 6km walks 4 times per week. If a loop route can not be completed then walk 3km 3 minutes one way then return.
- The Rational: 30,000 steps at an average of .79mts per step equates to 24km per week, 1,248km per twelve month period.
- Pace: Whatever pace for you is the right pace. My target is to complete my 6km in 65 minutes. This for me is a pace that provides light puffing which meets the good health guideline for exercise walking.
- Other options: Running, cycling, sporting activities can all be calculated back to the moderate-intensity activity (walking) pace of 7,400 steps in a 60 minute period. All steps however must be deliberate exercise steps.
There are all sorts of ways to enjoy a good walk and in New Zealand we are certainly spoilt. There are wonderful bush walks, incredible mountain walks an an abundance of hiking, rail trails and tramping tracks. A walking theme I certainly enjoy is urban exploring walking. It is amazing how much of our towns and citys we can see when we walk 6km. Walking really is a great way to get to know a place. We do notice all those details we dont see from a car window.
It is also a great way to see the world. A variation on the classic novel we could travel 'Around the World 6km at a time'.