A motif Walking is such an attractive exercise is that it does not require new skills, you know how to set one foot in front of each other. But after a while, the constant moving forward can begin to feel a little too comfortable, so you do not always get the benefits of weight feeling or the benefits of weight loss. A simple solution? Enter the intensity by adding intervals.
“You can turn your hike into a real training by changing the speed periodically and using your arms,” says Fitness Denise Austin icon, creator of a new training application. “It’s a great way to change your cardio training, improve your overall health and give it a leap to the muscles.”
In fact, the investigation shows walking on intervals or involving ( And slower steps, it improves cardiorespiratory resistance in adults more effectively than walking constantly at a moderate rate. Other studies have found that the intervals hike is associated with an improvement in sleep quality, reduced back pain and improved mood. And a 2024 study in the magazine Nature He found that women who made a walking interval three times a week for eight weeks had a three -fold reduction in body fat and cholesterol than those who walked at a constant pace. “With small explosions of speed, you can increase your lung capacity and increase your metabolism,” says Denise.
To begin with, see this 30 -minute interval promenade that Denise created for the first readers.
And, once the interval hike feels naturally, increases the challenge with a 5 -pound weighted vest, suggests Denise. “The additional weight is good for your bones.” Either you could expand your hike 5 minutes or bring it to the hills to get an added challenge.
Denise’s 30 -minute intervals hike
- 5 minutes: Heat -you walk at a comfortable rate: one you are used to.
- 2 minutes: Take the rhythm walking as fast as possible. “You should be a bit without breathing afterwards,” says Denise.
- 3 minutes: Return to a comfortable rate and give you the opportunity to reset.
- 2 minutes: Increases the rhythm as much as you can. This time, “give it -everything you have,” encourages Denise.
- 3 minutes: Currow -again.
- 2 minutes: Time to get through speed again, go!
- 3 minutes: Return to a comfortable rate.
- 2 minutes: Take the pace again at full speed.
- 3 minutes: Reduce the rhythm in the comfortable area.
- 5 minutes: Walk at a normal rate to cool off.
Denise’s simple posture indicators
Sometimes it is easy to sacrifice a good way of walking when you change the pace. To prevent this from happening, make an effort to continue to set up your shoulders over your hips and your head in line with your spine and keep your shoulders pull down and down. As you head, throw the belly button towards your spine to keep the abdominals tight and keep the cage of the ribs high to help you breathe well. “You need oxygen to flow as you walk,” says Denise. In addition, make sure that the feet are pointing directly and the width of hip as you walk. Bump the ground with the heel and roll the balls on the feet and toes.
In addition, tips for adjusting walks to your fitness level and capabilities
Melodies to help you make an animation
Here is a reproduction list that guarantees you to move and inspire you to collect the pace periodically.
- “Love Love” from Whitney Houston (5:10)
- “Tell It to My Heart” by Taylor Dayne (3:40)
- “Came here for love” from Sigala and she Eyre (3:23)
- “Call My Name” by Blond: ISH (3:19)
- “Golden” by Harry Styles (3:29)
- “Like Sunshine” by Lavern & Sigala (2:44)
- “Shake It Off” by Taylor Swift (3:39)
- “Tell -me who you are” by Morgin Madison, Ryan Lucian and Jas. (3:43)
- “Don’t Lie” by the Chainsmakers and Kim Petras (2:28)
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Image Source : www.firstforwomen.com