Interval Walking Routines – Beginner to Advanced

When it comes to Interval Walking we’ll give you two options:
Timed and “Set Your Own Limits”.

TIMED
1) If you’re okay being a “clock watcher” (i.e., do this for this many minutes then do this for this many minutes, then do this, etc….) you can choose the the “Timed Interval Walking Schedules“. Some people enjoy these because the mere act of watching the clock takes their mind off the exercise itself and time seems to fly by quicker,

or you might choose to

SET YOUR OWN LIMITS
2) If you’d prefer the “listen to your body” approach – (i.e., when I’ve reached a limit I want to be able to drop back and slow down a little) then try the following approach:

The “Listen To My Body Approach” To Interval Walking:

You look inside yourself to notice how you feel. You make every choice based on how you feel. There is no external measure or goal at all. Do exactly what feels good to you. Listen to the expert. The expert on you is YOU.

Here is an example of a fitness walk using intervals:

First: Warm-up by walking slowly until you feel a bit warmer and are breathing a bit faster. This usually takes about five minutes. Do not skimp on your warm-up! A good warm-up makes the entire workout more comfortable and more effective.

Then start your intervals: Each interval has two parts

Part 1: Walk at a medium intensity for a while. Medium intensity means you can pass the “talk test”. You can talk `while you walk, but you need to take a big breath between phrases. Notice how you feel. Medium intensity is not a challenge. Medium intensity is comfortable. If you need to go slow to find your own individual medium intensity, that is fine. When you have found your own comfortable pace where you pass the “talk test”, remember how it feels. You will use that same pace again.

Part 2: Now you are going to walk as fast as you can for as long as you can. This is the high intensity part. Again, listen to your body. Walk as fast as you can staying in good form and posture. There is no set speed. You have to listen to how you feel to decide what is high intensity for you. Stay at high intensity as long as you can. That may be minutes or seconds. That’s O.K. When you need a break, go back to medium intensity. Stay at medium intensity until you feel comfortable again.

That is one interval. You can repeat this interval as many times as you and your body feel are right for you. If you get chest pain, cool-down and see your doctor. If you get “a stitch in your side”, drop down to moderate or low intensity until it subsides.

Finally, cool-down! Walk slowly for at least five full minutes! Your cool-down is VERY important. Your cool-down is necessary for your safety and to get full benefit from your workout. That’s all there is to interval walking, your internally motivated workout that helps you listen to YOUR BODY!