Program Information:

About the Program:

This eight (8) week program focuses on building bodies for comfort, fitness, strength, and durability.  The program culminates in a 5k Celebration Walk on the weekend following the final session.​

WalkFitLive is an 8 week walking program for active adults focused on building bodies for healthy walking.  WalkFitLive stresses endurance, flexibility, balance, and strength all of which are necessary for healthy walking.   Throughout the 8 weeks, coaches share nutrition and hydration tips, walking form tips, pacing and goal setting.   Our commitment is for people at all levels to walk with more confidence, endurance, and ease.

Activities throughout the 8 weeks will focus on four major components:

• Endurance.  This is the walking component.  Walks will vary in distance and intensity as the 8 weeks progress.  Coaches will work with participants to set an easy and more challenging pace.  This is variable for each person depending on fitness levels.  Routes will be structured to ensure that no one is out of sight from other participants.
• Strength.  We focus on safely building muscle strength which done properly can make a difference in function.  Strength exercises will vary and focus on different parts of the body so that everyday function and daily life are improved.
• Balance.  A major risk for older adults is compromised balance resulting in a fall.   Every year, over 1.6 million older adults go to the emergency room because of a fall.  The balance exercises overlap with lower body strength exercises to improve balance.
• Flexibility.  Being more flexible increases your range of movement and leads to greater ease in accomplishing not just activities of daily living but also increased fitness.  Coaches will instruct you in how to properly stretch.

Each session is coached by a experienced coach who will introduce a different topic each week such as pacing, hydration, stretching, and walking form. Our commitment is for people at all levels to walk with more comfort, endurance and ease.  We want for all of the participants to end the 8-week program with an enhanced love for being active.  

There no emphasis on competition.  The focus is to introduce and engender a passion for walking and being active.  Each week will have new activities that relate to the daily topic, nutrition tip of the day, and endurance walk to prepare for the 5K Celebration Walk.

Curriulum:

The WalkFitLive curriculum is based on best practices from the National Institute on Aging, American Counsel of Exercise, American Podiatric Medical Association, National Council on Aging and Go4Life (National Institute on Aging's national campaign).

 

Each Session Includes:

• Warm-up
• Dynamic Stretching
• General Strength Drills
• Endurance Run
• Cool Down
• Nutrition Tip of the Day
• Intensity and number of repetitions may increase each week as participants develop new skills and endurance.

Session Duration/Hours/Location:

• The 8-week program will kick off on Monday, September 8
• The 5k Celebration Walk will be on the Sunday immediately following the eight weeks.  
• Duration of each session is one hour.
• WalkFitLive locations will vary based on the day and time you select

                                   Monday 8:15am - 9:15am - Kingstowne Center for Active Adults

                                   Wednesday 6:15pm - 7:15pm - Metro Run & Walk, 7261 Commerce Street, Springfield, VA

• After Warmup and Dynamc Stretching coaches will commence with the walking segments starting and ending at the facility. 
  

• $75 for the entire 8 week program including the 5k Celebration Walk

Min # /Max # of attendees:

• The minimum number of participants required for each day/time slot is 10.
• So that participants benefit from a personalized experience, it is our goal that the participant to coach ratio will be no greater than 20:1.  .

Equipment Needed:

• Unless otherwise arranged all equipment used during the session will be provided by the instructor.  This may include handheld weights, balance sticks/poles, and resistance bands.
• Each participant must have appropriate shoes for walking.
• Each participant must be properly dressed and ready to walk, stretch, and exercise.
• Each participant is asked to bring their own water bottle to each session.

Program Dates:

 

The WalkFitLive program runs continously through the year with the exception of January/February and July/August.  We want to avoid the deep freeze and really hot humid days.  When you register, you will be asked to select the program start date.

• Monday, November 3, 2014 followed by the celebration 5k walk on Monday, January 19, 2015 in conjunction with Metro Run & Walk's Martin Luther King, Jr. run/walk event at Wakefield Park
• Monday, March 2, 2015 followed by the celebration 5k walk on Sunday, May 3, 2015
• Monday, May 4, 2015 followed by the celebration 5k walk on Sunday, June 28, 2015
• Monday, August 31, 2015 followed by the celebration 5k walk on Sunday, October 25, 2015
• Monday, October 26, 2015 followed by the celebration 5k walk on Sunday, December 20, 2015

 

 If you are interested in bringing WalkFitLive to your community or workplace, please contact us.