217 Cedar St.
Oneida, NY 13421
Phone: 315-363-3590
www.oneidacity.com
The Oneida Parks and Recreation Department has developed
a safe in city walking route to promote a healthy and active
lifestyles for the entire community.
Some things for you to know about exercising:
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ALWAYS check with your doctor before starting any
exercise program.
Wear comfortable clothes and shoes.
Record / chart your progress.
Stay hydrated. Bring a bottle of water with you.
10,000 Steps are the recommended daily walk. You may
wish to purchase a pedometer to track your steps.
To get fit you have to keep moving.
Changing the direction of your walk every few laps will ensure
that all muscles will be used evenly.
Walking is good for everyone, including those with special
physical needs as YOU set the pace you are comfortable with.
Eat Healthy.
REMEMBER! Life is busy. Any day you walk is a good day.
Impressive Numbers
Healthy Heart Zone (Warm– Up) 50-60% of heart rate
Fitness Zone (Fat Burning) 60-70% of heart rate
How to measure your standing heart rate:
Place your index finger on the side of your neck
between the middle of your collar bone & your jaw line.
Count the beat for 60 seconds.
A balancing act
A pound of fat equals 3500 calories.
Weight is determined by the balance of calories.
How many you burn vs. how many you consume
Your weight x distance = energy used walking
Rule of thumb: 100 calories per mile for 160 lb person
Start with a negative calorie intake.
Ice cold water expends energy as your body digests.
STRECTHING TIPS
Proper stretching helps keep injuries and strains at bay.
Stretch before walking (these should be easy intended to loosen you up)
and after to avoid any complications.
Remember to avoid bouncing. this triggers your muscles to contract .
Try to focus on those areas that you may have a history of.
(For example: history of calf aches, stretch your calves before hand).
Remember to ease into a stretch inhaling deeply and to hold that stretch
for 15-30 seconds.
Four Stretches for Walking
Hip flexor muscles (at the upper part of your thigh, the thick cord that protrudes
when you lift your knee) To stretch you hip flexors, stand facing a wall or chair to
hold for support. Lift your heel to your buttocks, grabbing the ankle as the same hand
as the leg. Tighten you abdominals, push your hips forward slightly while pushing
your ankle away from your buttocks against the resistance of your hand. Caution: Do
not pull the foot toward you buttocks because that stretches knee ligaments,
which are no meant to be stretched – ever. Alternative: use a stretch cord or a towel
to help you reach you ankle.
Hamstrings (the long, stretchy connective tissue running down the back of your
leg) Place the heel of one leg on a low bench or step in front of you and place your
hands on your hips. Standing tall, looking straight ahead, and pulling back your shoulder blades, bend forward leading with chest. Do not bend downward. Stop when you
feel a slight pull behind the extended leg. Caution: Avoid bending over which will
strain your back. Alternative: If you don’t feel a stretch that way, place your hands on
the thigh of the support leg. Imagine pulling your chest forward (not down) while supporting the weight of your torso with your hands.
Calves (the bulge at the rear of your lower leg) Stand facing a wall or chair. Step
one foot forward close to the wall and bend the knee. Step the other foot backward
away from the wall. Keep that knee straight, heel on the floor, and the toes pointing
toward the wall. You should be in a lunge-type position. Caution: Keep your abdominals tight. Alternative: If you don’t feel a stretch, move the entire position farther
away from the wall and step your rear leg back farther for a deeper stretch.
Shins (the front of the lower leg) Sit in a chair, cross one ankle over the opposite
knee. Grab your crossed foot with your hands and gently pull your foot towards you in
a “pointed” position.