You
don’t have to be a professional athlete to reap the benefits of interval
walking. In this form of exercise, you alternate bursts of fast, intense
walking with periods of slower and less-intense walking to allow your body to
recover. In fact, by doing interval walking
for about 20 minutes every other day, you can shift your metabolism into high
gear so that you burn more calories and fat than if you were working out for about
40 minutes at a steady pace.
And there’s a bonus: With
interval walking, the higher the intensity of the exercise, the longer the
afterburn; that is, you will continue to burn more fat and calories even after
you stop exercising! Below are 6 tips to help you get the most out of your
interval-walking session:
- Wear
shoes that will give you proper support, such as walking shoes, cross-training
shoes, or running shoes. Avoid cotton socks and choose synthetic athletic socks
that will wick away moisture while keeping your feet dry and blister-free.
- Begin each session with a
short walk at a slow or moderate pace. This allows your muscles to warm up
before you start doing your intervals.
- Do your best to maintain
good posture while you’re walking. Tighten your abdominals and keep your chest
lifted and your chin parallel to the ground (leading with your chin while
walking can result in neck and back pain).
- With each step, strike the
ground from heel to toe and feel your buttocks (glutes) contract. This
strengthens your buttocks and hamstrings (the backs of your legs) as you walk.
- Remember that doing
something is better than nothing. Start slowly, and then gradually increase
your periods of intensity and total distance.
- If you're not up to doing
higher-intensity interval training on a given day, be sure to take a
recreational walk for 15 to 20 minutes.
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