Refit Yourself

The WalkaerobicsSM Study


By the year 1990, exercise testing, evaluation and prescription for the nonathletic or deconditioned mid-life and young/old population had reached the hi-tech computer age, however the actual exercise programming and leadership had yet a long way to go. Many programs were in the hands of instructors who were overzealous, underpaid, undertrained, and invariably had young, hard-bodies. In those days exercise leaders seemed to get their exercise information more from pulp magazines than from the textbooks.

The American College of Sports Medicine ACSM advised then and still advises fitness professionals to create programs that include slow warmups, static stretching, sensible progression and moderate overloads. Yet we still hear many of our fellow fitness leaders still believing that to be effective, exercise has to start out by hurting. If an activity looks too easy, it cannot work. At that time, developing good, effective, enjoyable moderate level programs did not seem to be on the agenda The resulting high injury rate for instructors as well as participants has led doctors to be leery of prescribing formal exercise/aerobics classes to their midlife and young/old patients. In fact doctors often warn their patients against attending them. Instead, They advise us (the midlife adult) to, "just walk."


Unquestionably, walking, when done regularly and at proper intensities has been shown to improve cardiovascular fitness and reduce body fat However, is it enough? What about the other components of fitness such as flexibility, agility, balance and strength? We know that cardiovascular health expands our "quantity" of life, but more and more we are learning that these other components are equally critical to expand our "quality" of life, particularly as we age.
The purpose of the 12-week WalkaerobicsSM study was to evaluate the effectiveness of the supervised indoor program on sedentary, deconditioned midlife and older men and women and to compare that to a similar but unsupervised group that, "just walked." Under the guidance of, Dr. Cedric Bryant, Ph.D. Exercise Physiology, Arizona State University (now of Stair Master Sports Medicine. Products, Seattle, WA), we tested 60 volunteer subjects before and after they participated two or three times per week in the Walkaerobics program.


The SUBJECTS (40) were divided into two groups, A2 (exercised twice a week) and A3 (exercised three times a week).

In addition, there was a CONTROL group B made up of 20 volunteers who were our unsupervised "walkers."

The subjects and controls were men and women ages 44 to 80 who had not done regular exercise for at least six months. Medicine was taken regularly for diseases such as: rheumatoid and osteoarthritis, phlebitis, arrhythmia, angina, post M I, blocked arteries, hypertension, asthma, shingles, gout and depression. Most of the women were on estrogen therapy. All considered themselves to be healfhy. All had been advised by their physicians to do some form of moderate level exercise.


We tested several distinct fitness parameters such as: V02 max - Rockport One Mile Walk Test Heart rate - resting (RHR), exercise (EHR) and recovery rate. Blood pressure - pre and post exercise systolic and diastolic

Strength - upper body, Hand Grip Dynamiter (isometric strength)

- lower body, sit/stand reps/30sec (muscle endurance)
Flexibility - upper body, "butchers' lock"

- lower body, Sit and Reach box

Agility - Chair/Cone maneuver, Tinetti Mobility Assessment

Balance - one leg stand/unsupported/30 sec "

Weight - scale

% Fat - Lange calipers, 4 sites/Wilmore formula

Gir*h - Gulick measuring tape, waist and hip girth

After the initial testing, the controls, group B, were asked to walk outdoors, on their own, three times per week. The subjects, groups A2 and A3 attended supervised indoor WalkaerobicsSMc!asses every week.

Each WaikaerobicsSM session was 90 minutes long, consisting of a warm up perimeter walk, upright static active stretching, 20 minutes of cardiovascular Walkaerobics, cool down perimeter walk followed by additional static active stretching and mild isometric conditioning.


The aerobic portion of the program, is a synchronized walking pattern inspired by the very popular line dances of the 1970s. The activity uses large muscle groups, can be maintained for an extended period, is rhythmical and the intensity can be controlled by progressively increasing or decreasing the beats per minute (BPM) of the music. The steps are simple and yet challenging. Heart rate was self monitored three times in each session. Hypertensive checked blood pressure at least once a week.
Health and fitness facts were presented and discussed as part of the program. The only dietary advise participants were given was to reduce the fat in their diet, otherwise they were left to eat on their own.

After the 3-month period, the subjects and controls were retested. Noticeable differences between groups A2, A3, and B were seen in all parameters.

RefitYourself Walkaerobics Study Graph

Besides the tested parameters, the subjects themselves commented on other benefits of the program. They reported reduced aches, pains and stiffness, better sleep patterns, decreased dosages of heart, BP, and arthritis medications, increased sociability, increased self esteem and an overall feeling of well-being.

Stash and Norma Furman, March 18, 1996

Walkaerobics  video and audio

Indoor Full body exercise
low impact aerobics
Simple steps
Great music ...more

Static Stretching video and audio

Improve flexibility
No pain ...more

Meditation audio Quantum Cleansing

Relaxation techniques..more

Cancer Fighter video

Techniques to battle and
To conquer the beast ...more

Walking exercise audio Cadence Trail

Walking Program
Hear nature's sounds
Follow the beat...more

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