Interval walking, which involves varying speeds, offers an interesting and effective workout solution, helping you burn more calories and achieve your weight loss goals. Instead of walking at a steady pace, try interval walking to boost your heart rate and enhance your metabolism.
1 What is Interval Walking?
According to Dr. Nguyen Trong Thuy (former doctor of the Vietnamese men’s national and U23 football teams), interval walking is a form of exercise that combines intervals of fast and slow walking, improving physical fitness and overall health.
This exercise is suitable for all ages and fitness levels, especially beginners. Walking at a faster pace helps increase heart rate and burn calories effectively, while slower walking allows the body to recover and reduces the risk of injury.
Interval Walking
2 How Does Interval Walking Help with Weight Loss?
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Increased Calorie Burning: Interval walking helps you burn more calories than regular walking, effectively supporting your weight loss journey. By consistently burning calories, you can easily maintain the necessary daily and weekly calorie deficit to achieve your weight loss goals quickly and sustainably.
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Enhanced Metabolism: Interval walking not only helps burn calories during the workout but also boosts your metabolism post-exercise. This means your body will continue to burn more calories even after you’ve finished exercising, creating an after-burn effect and aiding in more effective weight loss.
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Improved Oxygen and Energy Consumption: High-intensity interval training pushes your body to its limits, increasing the demand for oxygen and energy. This enhances your metabolism and results in more calories burned.
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Improved Muscle Endurance and Strength: Training at a high intensity for short durations helps muscles adapt to high pressure, increasing endurance and strength. Simultaneously, muscle fibers are stimulated to grow, leading to increased muscle size and strength.
Interval Walking for Weight Loss
3 How to Do Interval Walking for Weight Loss
Sample Interval Walking Workout Schedule for Weight Loss:
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Frequency: 4-5 days per week.
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Duration: 20-30 minutes per session.
Workout Structure:
– Warm-up (5 minutes): Walk at a gentle pace to warm up your body.
– Main Workout (20-25 minutes):
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Cycle: 30 seconds of fast walking + 30 seconds of slow walking.
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Number of Cycles: 10 cycles.
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Rest: 1 minute after every 2 cycles.
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Cool-down (5 minutes): Walk slowly and stretch gently.
Interval Walking for Weight Loss Technique
Notes:
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Adjust the duration of each phase according to your fitness level and training goals.
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Gradually increase the number of cycles and duration of fast walking as your body adapts.
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Combine with a healthy diet for optimal weight loss results.
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Stay hydrated before, during, and after your workouts.
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Listen to your body and adjust the workout as needed.
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Incorporate other exercises to improve overall health.
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Consult your doctor before starting any exercise program.
Interval walking is a simple, effective, and versatile exercise that offers numerous health benefits. Give it a try and experience the positive impact on your well-being.
Source: Sức khỏe và Đời sống Newspaper
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