Walking is something that most of us do every day. Short bouts around the house or to and from the grocery store from the car or bus. For those who live in urban areas, maybe your errands start at your front step. Most of us walk out to the postal box and back. We may even have scheduled walks outside or on the treadmill. Walking is a great source of energy expenditure, also known as exercise. By moving our legs, we are engaging some of the largest muscle groups in the body which improves blood flow and strengthens our heart. Ready for a new way of walking to support heart health and improve metabolism for weight management?
Interval walking is a simple way to spice up a regular “walking” routine. Intervals are short bouts that alternate between faster and slower paces. This allows your heart rate to work at a moderate pace without getting too high. By slowing the pace down at regular intervals, more oxygen will be delivered to your muscles, including your heart, which keeps the heart rate in a safe zone.
Take a look at the sample Interval Walking Workout below. If you currently walk 30 minutes or more, this routine will give you a good idea of where to start for incorporating intervals.
Warm up: start at a slow to moderate pace where you are beginning to warm up the muscles and can breathe normally. Be sure to take your time during the warm-up in order to get used to the terrain and prepare your muscles.
Moderate pace: now you can begin increasing the speed of your step so that you are breathing a little harder but can still carry on a conversation or sing. With any advancement of speed, take note of the terrain and aim to find a flat or smooth surface to walk on.
Fast pace: then start advancing the speed so that you are walking faster than you normally would but not jogging. Sometimes this is called speed walking. Be sure to roll through your foot on each step and bend your knees to avoid strains along your shins.
30-Minute Beginner Interval Walking Workout
5 minutes: Warm up at a moderate pace
3 minutes: Walk as fast as you can
2 minutes: Walk at a moderate pace
3 minutes: Walk as fast as you can
2 minutes: Walk at a moderate pace
3 minutes: Walk as fast as you can
2 minutes: Walk at a moderate pace
3 minutes: Walk as fast as you can
2 minutes: Walk at a moderate pace
5 minutes: Walk at a cool down pace
Interval walking does not have to begin at 30 minutes. You can start with 5 or 10 minutes by walking 2 minutes slow/moderate at first and then pick up the pace for 1 minute and continue to alternate. Listen to your body and start/end when you need to – everyday may be different. Now that you understand the basics of interval walking, it is time to lace up your shoes and get moving!