Did you know there are extra benefits to your health with a High Intensity Walking Program?
Walking tends to be among the easiest exercises to perform. With that in mind, researchers in Japan created a regimen of fast walking and gentle strolling, to see if this kind of program might provide greater fitness benefits than walking at a steady pace.
The results of the study turned out to be very promising.
The High Intensity Walking Program consisted of:
1) One group doing repeated intervals of three minutes of fast walking with an exertion level of about six or seven on a scale of one to ten, followed by three minutes of slow strolling. Five sets of intervals were completed for a total of 30 minutes of walking at least three times a week.
2) Another group walked at a continuous, moderate pace, equivalent to about a 4 on the same exertion scale.
3) After five months, the fitness and health of the continuous, moderate pace group had barely improved.
4) The interval walkers, however, significantly improved aerobic fitness, leg strength and blood-pressure readings.
To summarize – 3 minutes of fast walking, then 3 minutes of slow strolling; 5 sets at least 3 times a week!
Remember…prolonged sitting really impacts your cardiovascular and metabolic function. Ideally, limit your sitting to three hours a day or less, and to make it a point to walk 7,000-10,000 steps per day
Did you know…that taking a walk during your lunch hour can have a positive impact on your mood and help reduce work-related stresses?
Keep in mind that this walking is in addition to your regular fitness regimen, not in place of it. Tracking your steps can show you how minor changes to the way you move around at work and at home can add up. For example, try the following:
- Walk across the hall to talk to a coworker instead of sending an email
- Take the stairs instead of the elevator
- Park your car further away from the entrance
- Take a longer, not-so-direct way to your desk
High Intensity Walking has Many Health Benefits…Especially for People Over 50!