Walking is one of the simplest ways to keep fit and is also suitable for those who do not have a high level of training.
For those who have been trying their hand at this sport for some time and want to take their fitness routine to a higher step, the advice is to opt for Interval Walking, a more demanding variant of simple walking.
with short sprints at periodic intervals, of variable duration but usually between thirty seconds and two minutes. After the sprint you should not stop but gradually return to the initial walking pace and prepare for the next acceleration.
As for the speed to keep during the intense phase, there is no specific one suitable for everyone but it depends on the level of athletic preparation of each one. However this is not the most important factor of "Interval Walking, rather the fact that the difference in intensity between hard and fast walking and moderate walking is clear. The latter, to be able to say so, should allow conversation during the movement," while the intense phase does not.
This type of workout can be performed outdoors or on a treadmill, you just need to be equipped with a clock or a timer to measure the time.
Training outdoors in the city also has to deal with pollution, which can be very harmful.
Always outdoors, in hot weather, better choose a low intensity workout.
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Training consistently is also the basis of the 21 day theory.
If you train outdoors, beware of heat exhaustion.
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Promotes weight loss
Regular walking is a great way to lose weight, and indulging in the interval version can help you achieve this even faster.
Intervals, in fact, subject the body to vigorous effort and, according to a study published in December 2017 in the Biology of Sport, would burn calories in almost half the time compared to a constant speed cardio workout.
For example, 40 minutes of interval walking might cause you to consume the same number of calories as a full hour of walking at a slower, more steady pace.
This is also confirmed by a research by Ohio State University, in the United States, according to which those who walk at different speeds, alternating them, can burn more than 20% of the calories compared to those who maintain a constant pace throughout the duration of the workout.
The Strong Nation training program also promotes weight loss by burning calories.
He has little exposure to injuries
Although its intensity can be misleading, Interval Walking is a low impact workout, unlike running which is high impact. This makes the discipline a great option to bring more intensity to walking without increasing the risk of injuries.
Barring specific physical problems, interval walking is also suitable for people who are no longer very young because it helps maintain a good level of mobility, improves stamina and reduces blood pressure. In this case, however, to avoid problems, before starting to practice it is always better to ask your doctor for advice.
Diversify your training
Another point in favor of Interval Walking is that the change of pace can help you stay motivated and not give up on training. A risk, however, that exists with walking, which over time can be boring.
you can equip yourself with a vest with weights.Also for Interval Walking, as well as for any other activity, it is essential not to forget the warm-up phase, to be done before starting, and the stretching phase at the end of the workout.
30-minute circuit
- 0 to 5 minutes: Warm up at a moderate pace.
- 5 to 7 minutes: walk as fast as possible.
- 7 to 8 minutes: Walk at a moderate pace.
- 8 to 10 minutes: Walk as fast as possible.
- 10 to 11 minutes: Walk at a moderate pace.
- 11 to 13 minutes: Walk as fast as possible.
- 13 to 14 minutes: Walk at a moderate pace.
- 14 to 16 minutes: Walk as fast as possible.
- 16 to 17 minutes: Walk at a moderate pace.
- 17 to 19 minutes: walk as fast as possible.
- 19 to 20 minutes: Walk at a moderate pace.
- 20 to 22 minutes: Walk as fast as possible.
- 22 to 23 minutes: Walk at a moderate pace.
- 23 to 25 minutes: Walk as fast as possible.
- 25 to 30 minutes: Regain strength by walking at a moderate pace.
As time goes by and as your fitness and stamina improve, you can try to make the intervals even more challenging by increasing their speed or duration.
