Welcome to the heart of the IWT 7A Walking Club! This page tracks our collective growth, details our current training structure, and outlines the required Program Guidelines. Our core philosophy is simple: Listen to Your Body and commit to Progressive Training.

1. The IWT Training Protocol: Schedule & Progression

Our program uses the adapted Japanese IWT methodology, specifically our 2X1 low impact intensity training protocol, designed to systematically build your stamina.

Current Structure & Schedule:

Schedule: Every Tuesday, Thursday, and Saturday

Time: 7:00 AM Start (Sessions conclude by 8:30 AM)

Location: P7A Basketball Court

Structure: 8-minute Warm-up & Cool-down, plus structured Interval Walking.

Moving Time: We are currently doing a regular 1 hour of moving time.

Progressive Duration Rule

The duration will increase by 5 minutes every Saturday. This new duration is then maintained for the following two sessions. The duration will increase up to a maximum of 45 minutes of interval training (excluding warm-up/cool-down) to prepare participants for the monthly 10,000 Steps to Health Challenge.

Technique and Style:

We focus on maximizing the health benefits of every walk through proper form:

• Stride: Adopting a wider gait than a stroll during fast-paced intervals.

• Arms: Incorporating vigorous arm movements during fast-paced intervals.

2. Program Guidelines: Safety, Tracking, and Discipline

Adherence to these rules is mandatory to maintain consistency, ensure safety, and accurately track your progressive fitness gains.

Mandatory Activity Tracking

Tracking is essential for monitoring individual fitness levels and progress. All participants must complete a sheet during each session:

• Pre-Walk Metrics: Record blood pressure and pulse rate.

• Post-Walk Metrics: Record steps, distance, calories, duration, and average pace.

Safety and Rest Protocol

• Listen to Your Body: Participants should listen to their bodies and rest if they feel lightheaded or exhausted.

• Safety Whistle Alarms: The IWT Management uses an integrated interval timer. A notification alarm, sounded by 2x whistle blasts, will notify walkers to avail a rest period or conclude their walk at the 30th minute, 45th minute, and 51st minute.

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Group Discipline and Leadership

Walkers are grouped according to the fitness level indicated on their registration form.

Groupings & Leaders:

Advanced: Nestor Calmerin

Intermediate: Cristina Oliva

Beginner: Teresita Almarines

• Group Integrity: Walkers must remain with their assigned group throughout each session.

• Pacer Discipline: Designated pacers maintain the respective speed. Walkers are advised to always stay behind the pacers and not to outpace them. You may shift to a slower lane if you cannot cope with the speed.

3. Optimizing Results: The Holistic Health Approach

True health happens both on and off the walking track. We are guided by the 80/20 Rule: recognizing that sustainable health is 80% nutrition and 20% physical activity.

Beyond the Track: Weight Management Fundamentals

To maximize your IWT results, you must prioritize creating a caloric deficit through mindful eating, paired strategically with your walking.

• Why Focus on Carbohydrates? High-carb diets cause rapid blood glucose spikes, storing unused energy as fat. A mindful, low-carb approach helps stabilize blood sugar and encourages fat burning.

• Practical Steps for Filipino Diets:

  • Phase 1: Reduce Snacking. Limit traditional merienda to one healthy snack daily (boiled eggs, nuts, fresh fruit). Consider intermittent fasting (e.g., stopping eating after 6 PM).

  • Phase 2: Smart Carb Swaps. Limit rice to half-portions of brown/red rice or switch to alternatives like cauliflower rice. Choose whole-grain bread or lettuce wraps.

  • Protein & Healthy Fats: Prioritize grilled fish, chicken, tofu, avocado, and olive oil for sustained energy and fullness.

Key Lifestyle Strategies

• Hydration: Aim to drink 2–3 liters of water daily.

• Sleep & Stress: Aim for 7–8 hours of quality sleep. Poor sleep and chronic stress elevate cortisol, which drives fat storage.

• Sustainability: Avoid extreme, restrictive diets. Allow for occasional treats in moderation (your 20% flexibility).

Fun & Engagement

To keep training fun, we occasionally incorporate a Dance Fitness segment into our routine. This segment is fully integrated into our Walk & Dance Festival (a quarterly event—see Events & Festivals for details!).

Membership Note

Registration is required to join the program. While past benefits included a free T-shirt and pedometer, these items are no longer available as a membership benefit.

Ready to join us for the next session? Find registration details on our Join Our Club page.