Interval Walking Training

Many of you have heard about HIIT – High Intensity Interval Training – right? If you train in a gym, you have probably experienced the method of incorporating intervals of higher intensity training in your workout.

The idea behind it is that short intervals of high intensity can give us more physiological benefits in less time. This kind of training can be very demanding and is likely to put some people off exercising.

I am a walker. I try to fit a good walk into my daily routine almost every day. So, when I came across the Japanese 30-minute interval walking program, my curiosity was piqued. It seemed almost too simple to be effective!

I can guarantee that if you try it yourself you will be pleasantly surprised. IWT works on a 3x3 principle. You do 3 minutes of low-intensity walking (40% of your peak aerobic capacity) followed by 3 minutes of high-intensity walking (70% of your peak aerobic capacity). You repeat these sets 5 times thus giving you 30 minutes of Interval Walking Training. The recommendation is to do that 4 times a week. Pure magic.

You can download a simple app like SIT, which enables you to set the timer to 3-minute intervals for as many repetitions as you like. It runs in the background allowing you to listen to your favourite podcast, and beeps every 3 minutes, at which stage you either power up or down.

Your heart rate will vary according to your fitness level and age. And there is no need to do all sorts of fancy measuring devices. Just start walking at a pace slightly above a stroll, then pump it up to power walking level, whatever that is for you.

Studies have shown that this simple exercise routine is highly beneficial. People who did the program for 3 months showed significantly improved blood pressure, cholesterol levels, blood glucose levels, leg strength and aerobic capacity compared to a control group that did continuous moderate-level intensity walking. Symptoms of lifestyle related diseases dropped by 20% and the participants also enjoyed mental benefits such as a 50% reduction in rates of depression.

Who is it for?

This type of exercise is excellent for middle age and elderly people who want to improve their fitness levels. But the truth is that young and old alike can benefit from it, no matter what your level of fitness is.

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