RUNNING GROUP

What is RUNNING GROUP?

This is a fun group activity that includes an outdoors run, using a variety of terrains like flat roads, hills, and trails.

DURATION

45
MINS

EXERCISE TYPE

Cardio

SUITABLE FOR

Intermediate – Advanced

CALORIES BURNED

APPROX.*
500

METS+

7-9

EQUIPMENT

None

RESULTS: Improved endurance, stamina and cardiovascular fitness.

*Results may vary from person to person
+What is a MET?

Typical Class Structure

The typical class structure involves a brief warm up and stretch, followed by a 45 minute run outdoors, using a variety of terrain like flat roads, hills and trails. Also, a cool down and stretch period after the run leaving you feeling fresh and fit.

What You Should Bring To Class

We recommend that you wear comfortable running clothes that allow you to move around easily and will keep your body temperature cool during the class. This includes proper supportive running shoes as well.

Apart from that, you’re probably going to be getting sweaty so you will want to bring a drink bottle with you. Enjoy!

Low-Intensity Classes

Low-intensity classes feature steady activity. They usually don’t have bursts of intense activity and aim to maintain the same heart rate throughout the class. Low-intensity classes usually have less effect on joints and bones. They’re a good choice for people with health problems that need to take it easy. Low-impact aerobics burns an average of 352 calories per hour, while a dancing class can burn up to 422 calories.

High-Intensity Classes

High-impact aerobics can burn up to 500 calories an hour. And indoor cycling can burn up to 500 calories in 45 minutes. In high-intensity classes, the amount of calories can vary greatly depending on how much effort you put into the workout. For example, you can burn anywhere from 211 and 739 calories an hour using a stationary bike, depending on the intensity of the workout. Kickboxing is another high burner, with 350 to 450 calories burned during a standard 55-minute class.

The Metabolic Equivalent of Task (MET), or simply metabolic equivalent, is a physiological measure expressing the energy cost of physical activities and is defined as the ratio of metabolic rate (and therefore the rate of energy consumption) during a specific physical activity to a reference metabolic rate, set by convention to 3.5 ml O2·kg−1·min−1or equivalently:

1 MET is also defined as 58.2 W/m2 (18.4 Btu/h·ft2), which is equal to the rate of energy produced per unit surface area of an average person seated at rest. The surface area of an average person is 1.8 m2 (19 ft2). Metabolic rate is usually expressed in terms of unit area of the total body surface (ANSI/ASHRAE Standard 55[1]).

Originally, 1 MET was considered as the Resting Metabolic Rate (RMR) obtained during quiet sitting.[2][3] MET values of activities range from 0.9 (sleeping) to 23 (running at 22.5 km/h or a 4:17 mile pace).