Interval walking can improve endurance and show you how to get fit faster.
Photo: © Thomas Macdonald
About interval training
Interval walking is a type of interval training, which describes any type of exercise wherein you deliberately speed up or decelerate at regular intervals throughout the session. The advantages of interval training have been well studied in athletes and other people in cardiac rehabilitation. Interval walking hasn't been studied as much, but she believes the identical advantages apply, Dr. Bagesh says. “Something about vigorous exercise is good for the body. It improves endurance, lowers blood pressure, and helps with weight loss,” he explains.
Interval training can even burn more calories, and show you how to get fitter faster. For example, a small observational study published last 12 months Plus one suggested that three 20-second sprints during a 10-minute cycling exercise produced similar advantages to a 45-minute cycling exercise.
Master the fundamentals.
Before trying interval walking, ensure that your doctor gives you the go-ahead, especially if you might have heart disease or arthritis. You'll also need a solid running program in place. “A well-established routine would be at least two or three months of being able to walk 20 to 30 minutes a day without restriction,” says Dr. Bagesh. Ideally, you need to walk at the least five days per week.
Also vital: Walk along with your partner for safety and encouragement, and produce a cellular phone in case it is advisable call for help.
Remember to devote five minutes to every warm-up and cool-down as a part of your walking routine. This can simply involve walking at a cushty pace.
Work your way up.
When you're able to add interval walking to your routine, start slowly. Introduce a brisk walk or two into your 30-minute walk. Each segment should last a minute or two. Try this during every walk for just a few weeks.
How fast must you pick up throughout the interval? “Walk as fast as you can, at a pace that you can do briefly, but not forever,” suggests Dr. Bagish. You don't have to worry about trying to achieve a certain heart rate, unless your doctor instructs you to, he added.
Gradually add more intervals to your routine, with the last word goal of walking 50% of the time at the next intensity. There is flexibility in how this will be done — one minute on, one minute off, or two minutes on, two minutes off. Play around with it, and see what works best in your body.
The right way
The route you’re taking shall be especially vital if you're running intermittently, because when you're steaming you won't have as much time to avoid potential hazards.
Look for smooth terrain in public areas. Neighborhoods, busy parks, and shopping malls are all good candidates for walking. “Soft surfaces like dirt or grass are easier on joints than asphalt or concrete,” says Dr. Bagish.
You can even decide to walk at intervals on the treadmill. Simply crank up the speed or incline for a minute or two to work your heart, lungs and muscles harder.
It also helps to understand how far you’re walking. Find out by driving the route and using your automobile's odometer, if the route is along neighborhood streets; Using a pedometer; Or call the management office at a shopping center, when you're stepping into.
Final suggestions
Adding fast 60-second intervals to your routine shall be difficult without keeping track of time. This is because it might probably be difficult to count silently if you take heed to the rhythm of your footsteps and respiration.
Save yourself the difficulty; Wear a watch with a second hand, or a digital watch with a stopwatch feature.
Another idea is to make use of signs. Allow for several mailboxes (when you're walking in a neighborhood), or stores (when you're walking in a shopping center).