By Fred Dyck, Fitness Manager, YWCA Fitness on 25th
Occasionally, we see our members walking or jogging the perimeter of the gymnasium floor as a means of cardio fitness. A number of the workouts I complete in the weight room call for me to supplement my workout with 200, 400 or even 800 meter runs and I prefer to complete these short distances in the gymnasium rather than travelling up to the cardio floor to use a treadmill.
To help you guide how far you are going the chart below outlines the number of laps you have to do to achieve certain distances. The following distances represent if you stay close to the thick black line of the basketball court:
|1 lap||65 m|
|2 laps||130 m|
|3 laps||195 m|
|4 laps||255 m|
|5 laps||320 m|
|6 laps||385 m|
|7 laps||450 m|
|8 laps||515 m|
|9 laps||580 m|
|10 laps||645 m|
|11 laps||710 m|
|12 laps||775 m|
|13 laps||840 m|
|14 laps||905 m|
|15 laps||970 m|
|15.5 laps||1 km|
|25 laps||1615 m or about 1 mile|
Tips for walking, jogging or running in the gymnasium:
- Be careful of the doors. The double doors into the weight room can pose a danger both if open or closed so be careful in that corner.
- Change direction occasionally; especially if you are running. Running the perimeter of the basketball court requires four sharp turns so for example you wish to perform something close to an 800 meter run changing direction after 6 or 7 laps balances the stress of the turn on both knees and legs.
- Watch for others. There are times of the day when the gymnasium or the weight room is not busy. These are excellent times for a workout that utilizes the gymnasium for this purpose. But, there are times when a number of people are around. This might mean you have to forgo using the gymnasium to run. Please use your good judgement and respect what other members are doing. The gymnasium and the walls around it were not designed with this activity in mind so caution needs to be taken.
- Cutting corners will reduce the length you walk, run or jog: The measurements above represent the outer perimeter of the basketball court. The greater you cut the corner the less distance you will be travelling. If your workout calls for a specific distance, take this into account. For example, if my workout calls for a series of 200 m sprints, I may choose to complete three laps (195 m) but I will add an extra length onto the end lap; because I am sprinting, I know I will cut the corners to a greater degree so the additional distance helps me complete something close to or more than 200 m.