Super Charge Your Walks - A Walking Only Interval Workout

Interval training involves alternating "work" periods (sometimes also called "sprint" intervals) of higher intensity exercise with low intensity "recovery" periods. Each group of a work interval and also a recovery interval is usually called a round, along with your total workout is defined by a warmup, a desired quantity of rounds, followed by a cool-down.

Walking

High Intensity Interval training (HIIT) is a very demanding kind of workout, and the phrase "high intensity" often scares many trainees, so do not be afraid to start out too basic and slowly increase the level of difficulty. When I was reading Turbulence Training, Craig Ballantyne were built with a great explanation for interval intensity. If on a scale of 0 - 10, 0 just isn't moving at all and 10 is running for the life.. then the ideal work interval is around an 8. A essential thing to remember though is the fact that even 'running for your life' vary speeds for different people.



Keep in mind that if you have not trained in a very long time... or have never tried HIIT before, then obviously any good work interval of 8 may be too much for you. To suit your needs, a good work interval can be quite a fast walk pace. It really is dependent upon you and you should definitely not afraid to start out too easy and progress to increased difficulty. You can make it harder on the next workout, but when you go to hard prior to being ready you could set yourself back with injuries or maybe get discouraged.

Walking Routes

An example Beginniner's Workout



3-5 minutes easy walking

Walk with a leisurely pace. Just receive the blood moving and get loosened up. Spend the past minute walking a bit faster to get you ready for the first interval.



Half a minute of fast Walking

Can remember the 0-10 intensity scale? If you're just getting started with some walking intervals than target a 6. This ought to be a fast/brisk walk. Imagine you happen to be late for a big interview and extremely need to hurry. Folks who wants maintain this for 30 seconds, shoot for 20.



90 seconds of slow walking

Immediately drop your speed to what you may need to catch your breath, but excersice. A complete standstill is just too taxing on the heart. Because you recover you can bring the pace up again a bit. If you need more than 90 seconds initially than go ahead and take it. Aim for 6 rounds on this and then follow it track of another 3-5 minutes of easy walking being a cool down.



Do this 3 times per week, being sure to adopt a day off between each workout. After you get a handle on the 30:90 intervals, add another round in. When you can do 8 rounds of 30:90, then first focus on cutting down the amount of recovery time. Go to 30 seconds of fast walking then 75 seconds of slow recovery. Again drop down to 6 rounds. When you can handle 8 rounds again, cut another 15 seconds off of your recovery time and drop to 6 rounds. In this way you aren't following a strict schedule saying you should be at this level doing X amount of reps by day X, but are steadily progressing at the own rate. Make sure to log everything down in the journal so that you can visit your progress.



When you are time for 8 rounds of 30:60 second intervals, then try upping the work intervals by 15 seconds while keeping the recovery period fixed at One minute. Drop to 6 total rounds and work your way back to 8, adding 15 more seconds of training until your rounds are One minute of brisk walking (apt to be almost a jog right now) and 60 seconds of slow recovery. Right now, I promise that you will be transformed for a inactive and ready (and hopefully energetic and eager) to begin pursuing more intense types of training.

Walks