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Step Up Your Fitness: The Power of Walking Intervals

ByTD Louise

I love to walk, and I do it almost every day.  After years of walking, I got to a point where I was not seeing as many benefits as I had when I first started so I decided to change my routine. Walking is a great way to stay in shape. It’s easy on the joints, requires no special equipment, and can be done virtually anywhere. But did you know that you can take your daily walks to the next level by incorporating intervals? Walking intervals are a fantastic way to boost your fitness, burn more calories, and keep things interesting.

Why should you start adding intervals to your walks for better health and fitness results? Here’s everything you need to know.

Walking intervals

Walking intervals involve alternating between periods of regular-paced walking and short bursts of faster, more intense walking. Think of it as adding a dash of speed to your walk, then slowing down to recover before picking up the pace again.Unlike steady-state walking, intervals push your body to work harder during the intense phases, which increases your heart rate and gives you a more effective workout without the impact of running or jogging. You get all the cardiovascular benefits, with less strain on your body.

Benefits of Intervals

1. Burn More Calories

When you alternate between fast and moderate walking, you engage more muscle groups, which helps you burn more calories during and after your walk. The faster intervals challenge your body in new ways, leading to a higher calorie burn than simply walking at a steady pace.

2. Boost Cardiovascular Fitness

Walking intervals push your heart rate up during those faster bursts, giving your cardiovascular system a great workout. Over time, this can improve heart health, increase stamina, and help lower blood pressure.

3. Strengthen Muscles

Varying your pace activates different muscle fibers, especially during those quicker intervals. This helps build strength in your legs and core. It’s a great way to tone up while enjoying the low-impact nature of walking.

4. Keep Things Interesting

One of the biggest challenges with any workout routine is avoiding boredom. Walking intervals add variety to your walks, making the time pass more quickly and giving you a fun challenge to tackle. Plus, the mix of speeds can make a regular walk feel more like an exciting workout session.

5. Suitable for All Fitness Levels

Whether you’re a seasoned walker or just getting started, walking intervals are easily customizable. You can start with short intervals and gradually increase their duration or intensity as your fitness improves. It’s a great option for those looking to ease into more intense workouts without jumping straight into running.

If you’re ready to give walking intervals a try, here’s a simple guide to get you started:

1. Warm Up

Start with a 5-10 minute warm-up at a comfortable, steady pace. This gets your muscles warmed up and prepares your body for the interval workout.

2. Set Your Intervals

A good beginner routine might look something like this:

  • Walk briskly for 1 minute (your fast interval).
  • Walk at a moderate pace for 2-3 minutes (recovery interval).
  • Repeat this cycle for 20-30 minutes, depending on your fitness level.

3. Cool Down

End with a 5-10 minute cool-down to gradually lower your heart rate and stretch your muscles. Cooling down helps your body recover and can prevent soreness after your workout.

4. Progress Gradually

As you get stronger, you can increase the length of your fast intervals or shorten the recovery time. You can also mix things up by walking on different terrains, such as hills, or adding a light incline on a treadmill.

Tips for Maximizing Your Walking Intervals

  • Use a Timer: Keep track of your intervals by using a fitness watch, phone timer, or an app specifically designed for interval training. This way, you won’t have to constantly check your watch.
  • Listen to Music: Create a playlist with upbeat songs for the fast intervals and slower, more relaxing tracks for your recovery periods. This can help keep you motivated and in rhythm with your walking.
  • Stay Hydrated: Even though walking might seem less intense than other workouts, you’re still burning energy and sweating. Make sure to drink water before, during, and after your walk.
  • Watch Your Form: Keep your posture upright, engage your core, and swing your arms to add more power to your intervals. Good form can help you avoid injury and get more out of each session.

Walking intervals is a simple yet effective way to make the most of your time spent walking. Whether you’re looking to lose weight, boost your fitness, or just add a little variety to your routine, intervals are the perfect addition. The best part? They’re easy to start, and you can adjust them based on your fitness level.

So, lace up your shoes and hit the pavement — one interval at a time!