About IWT: Mission, Vision, and Dedication
The IWT 7A Walking Club: Sustainable Health, Supportive Community
The Interval Walking Training (IWT) 7A Walking Club is more than just a fitness group; we are a vibrant community in Phase 7A dedicated to achieving sustainable health through structured, supportive, and social walking.
Our Commitment to Holistic Health
At IWT 7A Walking Club, we believe that true fitness extends far beyond the number of laps completed. Our commitment is to the holistic health of every member. While our structured training sessions provide the essential physical activity—including our progressive walking and integrated Saturday dance fitness—we know that results are powered by mindful living.
We actively promote the principle that weight management is 80% nutrition and 20% physical activity. To support this, we provide educational resources, like our guide to Smart Carb Swaps and the 80/20 Rule, to help you make sustainable choices aligned with your personal goals. We are dedicated to creating a strong, supportive community that celebrates both your physical achievements on the track and your healthy lifestyle victories at home.
Our Core Purpose
Our Mission: Empowering individuals through dynamic interval walking training to enhance fitness, foster community, and promote lifelong wellness in an inclusive, supportive environment.
Our Vision: To inspire a movement of active lifestyles, transforming lives through innovative interval walking programs that make fitness accessible, enjoyable, and impactful for all residents of PACITA.
1. Interval Walking Training (IWT) - The Core Program
This is the foundation of our club. Our sessions combine periods of moderate walking with bursts of faster-paced intervals, guided by an interval timer.
Focus: Building aerobic endurance and stamina through progressive duration increases (currently up to 51 minutes, with plans to reach 60 minutes and the weekly recommended 150 minutes of exercise).
Technique: We encourage adopting a wider gait than a stroll and incorporating vigorous arm movements during fast-paced intervals for maximum benefit.
Safety First: We proudly uphold our "Listen to Your Body" philosophy, with timers set to remind walkers when to take a well-deserved respite or conclude their activity.
2. The 10,000 Steps to Health Challenge (Monthly Event)
This is our signature monthly event, designed to push your limits and celebrate collective achievement.
Goal: To complete 10,000 steps (approximately 87 laps around the P7A court).
Tracking: Participants are tracked using a dedicated Lap Board and an engaging Ribbon Distribution System (Red, Yellow, Blue ribbons for different group milestones).
Success Story: Our inaugural challenge saw walkers conquer an impressive 12,269 steps in a single 90-minute session.
Understanding Your Fitness: Key Formulas
We promote scientifically sound walking and encourage members to understand the health benefits of their activity.
Maximum Heart Rate (MHR) Calculation: 220−Age
Target Training Zones:
Aerobic Endurance: MHR × 70% − 80%
Aerobic Base: MHR × 60% − 70%
Warm-up/Recovery: MHR × 50% − 60%
Calories Burned = Minutes × (MET value × 0.0175 × Weight in kg)
MET Intensity Levels (Metabolic Equivalent of Task):
The intensity of our walks can be measured using MET values.
Light intensity is defined as less than 3.0 METs (e.g., walking at 2.0 mph = 2.5 METs).
Moderate intensity ranges from 3.0 to 5.9 METs (e.g., walking at 3.0 mph = 3.5 METs).
Vigorous intensity is 6.0+ METs (e.g., running at 6.0 mph = 10 METs).
3. Special Programs & Community Events
The Biggest Loser Challenge: A dedicated, time-bound program focused on weight loss and healthy lifestyle changes based on percentage of body weight lost.
Walk & Dance Festival: A planned quarterly event combining our structured walk with a fun Dance Fitness segment.
Post-Walk Camaraderie: Every session concludes with a meal or hearty breakfast (like Ube champorado, pandesal, or coffee), covered by a small weekly contribution of P50.00.