Super Charge Your Walks - A Walking Only Interval Workout
 | Interval training involves alternating "work" periods (sometimes also called "sprint" intervals) of higher intensity exercise with low intensity "recovery" periods. Each set of a work interval plus a recovery interval is often called a round, as well as your total workout is based on a warmup, a desired amount of rounds, followed by a cool-down. Epping Forest High Intensity Interval training (HIIT) is a very demanding style of workout, and the phrase "high intensity" often scares many trainees, so you shouldn't be afraid to start out too basic and slowly increase the degree of difficulty. When I was reading Turbulence Training, Craig Ballantyne a great explanation for interval intensity. If on the scale of 0 - 10, 0 is just not moving at all and 10 is running for the life.. then the ideal work interval is around an 8. A crucial thing to remember though is even 'running for your life' will be different speeds for different people. Take into account that if you have not trained in a long time... or have never tried HIIT before, then even a work interval of 8 could be too much for you. In your case, a good work interval can be quite a fast walk pace. It really depends on you and you should definitely 't be afraid to start out too simple and easy , progress to increased difficulty. You can make it harder in the next workout, in case you go to hard before you are ready you could set yourself back with injuries or perhaps get discouraged. An example Beginniner's Workout 3-5 minutes easy walking Walk with a leisurely pace. Just get the blood moving and get loosened up. Spend the last minute walking just a little bit faster to get you ready to your first interval. Half a minute of fast Walking Can remember the 0-10 intensity scale? Should you be just getting started with some walking intervals than target a 6. This ought to be a fast/brisk walk. Imagine you're late for a big interview and also need to hurry. If you can't maintain this for Half a minute, shoot for 20. 90 seconds of slow walking Immediately drop your speed to whatever you decide and need to catch your breath, but move. A complete standstill is simply too taxing on the heart. When you recover you can bring the pace up again a bit. If you need more than 90 seconds initially than go ahead and take it. Target 6 rounds of the and then follow it with another 3-5 minutes of easy walking like a cool down. Do this 3 x per week, being sure to consider a day off among each workout. As soon as you get a handle on the 30:90 intervals, add an additional round in. When you are able do 8 rounds of 30:90, then first target cutting down the amount of recovery time. Go to 30 seconds of fast walking followed by 75 seconds of slow recovery. Again drop down to 6 rounds. When you are able handle 8 rounds again, cut another Just a few seconds off of your time to recover and drop to 6 rounds. By doing this you aren't following a strict schedule which says you should be at this level doing X amount of reps by day X, however are steadily progressing at your own rate. Be sure you log everything down in a very journal so that you can view your progress. When you are to 8 rounds of 30:60 second intervals, then try upping the project intervals by Just a few seconds while keeping the recovery period fixed at 60 seconds. Drop to 6 total rounds and come back to 8, adding 15 more seconds of labor until your rounds are A minute of brisk walking (likely to end up almost a jog at this point) and 60 seconds of slow recovery. By now, I promise you will be transformed for a bump on a log and ready (and hopefully energetic and eager) to begin pursuing more intense forms of training. Walks |
