Walking is a wonderful way to get active. In fact, you can do it just about anywhere. Even while you’re on vacation! For many, it’s a chance to get outside and take a mental break from their stressful day. While taking a leisurely stroll is great, there are plenty of ways to make it even more beneficial for your health. Here’s how you can turn your walk into a workout.
The Benefit Of Walking Outdoors
Walking can boost your energy, reduce stress, and improve circulation. And, research shows that interval training is the top way to lose weight. So, turning your daily stroll into an interval workout lets you get the best of both worlds.
Walking doesn’t require any gym equipment. Just grab your shoes and you’re good to go. Click here to learn how to choose a great walking shoe. It’s a great form of cardio that is low-impact on your muscles and joints. As a result, you won’t need to recover for very long. Getting some fresh air and sunshine helps fight anxiety and depression. Not to mention, it’s a simple way to boost your mood.
The Monthly Interval Training Plan
Turn your walk into a workout by doing a few things. First, focus on your breathing. Start by breathing in through your nose. Then breathe out through your mouth. Next, use your arms. Think about those speed walkers at the mall. Pump your arms back and forth as you walk and tighten your core as you go.
Make sure you pull your shoulders back instead of slouching forward. Just because you’re walking doesn’t mean you can skimp on good posture! Practice in front of a mirror to get your form down if you have to.
There are two different types of walking workouts. Workout #1 is for beginners, whereas workout #2 is a bit more advanced. It kicks things up a notch by reducing recovery time. Keep in mind, that the interval speeds will look different for everyone. To illustrate, a leisurely walk is the normal pace you walk at casually. Fast walking is walking at a faster pace. Like you would if you were in a rush to get to an appointment or catch an elevator, for example.
Remember, You’re not running, just moving quickly. It should feel almost difficult to talk while doing this portion of the workout. During this time, your heart rate increases, followed by bringing your heart rate going back down while doing the leisurely walk.
Start by doing workout #1 for a few days in a row. Then, have a rest day. These days are important for recovery. They let you build your stamina slowly, without feeling overwhelmed or out of your league.
Workout #1
- 3 Minutes Leisurely Warm-Up
- 1 Minute Fast Walk
- 2 Minutes Leisurely Walk
- 15 Minutes Alternate Between Fast And Leisurely Pace
- 3 Minute Leisurely Cool Down
Workout #2
- 3 Minutes Leisurely Warm-Up
- 1 Minute Fast Walk
- 1 Minute Leisurely Walk
- 10 Minutes Alternate Between Fast And Leisurely Pace
- 1 Minute Fast Walk
- 30 Seconds Leisurely Walk
- 6 Minutes Alternate Between Fast And Leisurely Pace
- 3 Minute Leisurely Cool Down
Each workout is around 25 minutes long. Use your phone or a stopwatch to keep track of times. You can easily fit them into your busy schedule, regardless of how much time you have. If you need to, schedule walking meetings so you can get some movement while you work. Once you get moving and into a routine, you’ll want to spend more time walking outside. Just repeat the intervals before your leisurely cool down at the end of your walk.
About The Author
