Interval Walking – Timed Schedules

Timed Interval Walking is a great way to get those extra “cardio” days in each week. The only “equipment” you need is a great pair of running shoes (or walking shoes if you feel you’ll limit yourself solely to this exercise). You’ll begin each workout as always with a warm-up that includes strolling and stretching, making sure that the first 3-5 minutes of walking are slower than your steady walking pace.

As you walk along, simply check the time, then pick up the pace at each “stage” of the interval. To increase your walking speed, bend your arms so the elbows form a 90-degree angle. Then pump them at a faster pace than your usual walking motion. Take a shorter stride and your legs will keep pace with your arms. During intense intervals, around 70%-85% of your maximum heart rate, or a rate of about a 7 on the perceived exertion scale should be achieved.

Every intense interval you do benefits your body more than ordinary walking. As you walk faster, your body responds immediately. For instance, your heart will beat faster indicating a higher demand for oxygen. This strengthens your heart and increases your blood flow. You’ll work your muscles harder and develop new muscle fiber. You’ll burn calories faster. You’ll boost your fitness by teaching your body to hold a faster pace.

ONE INTERVAL
You’ll move from “warm-up”, to “brisk walking”, back down to a “moderate pace” and then proceed to “walking as fast as you can”, finally finishing with walking slowly which is called your “recovery interval”. Walk slowly, allowing your breathing to return to normal.

Click Here To Download A Printable Version Of The Beginner Schedule

Click Here To Download A Printable Version Of The Intermediate Schedule

Click Here To Download A Printable Version Of The Advanced Schedule

Choose The Most Appropriate Schedule For Your Fitness Level
These each use the Rate of Perceived Exertion (RPE) Method to Measure Intensity.
RPE may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.