This entry was posted on Wednesday, June 3rd, 2009 at 12:20 am and is filed under Core Performance, Curve Appeal, For Runners, Strength Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
You don’t have to be a elite athlete to reap the benefits of efficient interval walking, in which you alternate between bursts of intensive effort and slower recovery periods. In fact, by doing effective interval walking for a mere 20 minutes every other day, you can shift your metabolism into high gear so that you burn more calories from fat in less time than if you were working out at a steady pace.
With any interval training, the higher the intensity of the exercise, the longer the EPOC (Excess Post Oxygen Consumption); that is, you will continue to burn more calories from fat even while at rest! Here are some tips to help you get the most out of your efficient interval walking workout:
- Instead of going at a steady state, warm up for five minutes. Then, walk almost as fast as you can for 3 minutes, Then do a slow down walk recovery for 1 minute. Repeat this 3-4 times pending on how your feeling that day.
- Wear shoes that will give you proper support: walking shoes, cross-training shoes, or running shoes. And choose synthetic athletic socks over cotton ones because they wick away moisture and keep your feet dry and blister-free. Here’s how to find a good investment into great workout shoes.
- Be mindful of maintaining good posture while you’re walking. Draw in your core, or simply hold your abdominal muscles in tight.
- With each step, strike the ground from heel to toe and feel your glutes (butt) contract. This will help strengthen your glutes and the backs of your legs as you walk.
- Wear a heart rate watch or carry a stopwatch to keep track of time so that you can complete the designated number of intervals per session in or under about 20 minutes.
- Remember that doing a little is better than nothing. Do what you can at first, and then gradually increase your periods of intensity and total distance.
- On the days that you’re not doing higher intensity interval training, be sure to take a recreational walk for 25 to 35 minutes.
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June 5th, 2009 at 11:13 pm
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