Mixing fast and slow walking is very healthy and effective for improving cardiovascular health, increasing endurance, and boosting fat loss. This interval walking technique, inspired by HIIT, is a time-efficient way to burn more calories and calories for hours after the workout has ended. It engages more muscles and can lead to a higher level of fitness compared to a steady-paced walk.
Benefits of interval walking
- Improved heart health:Alternating between fast and slow walking strengthens the heart, improves circulation, and can lower the risk of heart disease.
- Increased calorie and fat burn:The fast intervals boost your metabolism, and the slow phases allow for recovery while keeping your metabolism elevated, leading to a greater total calorie burn and the "afterburn effect" (EPOC).
- Enhanced endurance and stamina: Regularly alternating speeds trains your body to recover more quickly, improving both your stamina and overall endurance over time.
- Better blood sugar control:Studies show this method can help improve insulin sensitivity and glucose metabolism, which may lower the risk of type 2 diabetes.
- Increased muscle strength: The varying intensity engages more muscles in your legs, hips, and core, helping to build strength.
- Time-efficient: You can achieve greater benefits in a shorter amount of time compared to walking at a consistent pace.
How to get started
- Start slow: If you are new to exercise, begin with fewer intervals and gradually increase the duration and intensity as you get fitter.
- Try a pattern: A simple way to start is to walk fast for 3 minutes, then slow down for 2 minutes, and repeat for about 30 minutes.
- Listen to your body: Push yourself during the fast intervals, but ensure the slow intervals provide enough recovery. The goal is to alternate between higher and lower heart rates within a single workout period.
- Consult a doctor: If you have any health concerns, talk to your doctor before starting a new exercise routine.
