IWT

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Interval walking is a training method that alternates between periods of higher and lower intensity walking to improve cardiovascular fitness, burn more calories, and enhance endurance more effectively than steady-pace walking.

Basic Technique

Structure: Alternate between "work" intervals (faster pace) and "recovery" intervals (slower pace or rest). A typical session might include:

• 5-minute warm-up at easy pace
• Alternating intervals (e.g., 2 minutes fast, 1 minute slow)
• 5-minute cool-down at easy pace

Intensity Levels:

• Recovery pace: Comfortable walking where you can easily hold a conversation
• Work pace: Brisk walking where talking becomes more difficult - you should feel slightly breathless but not gasping

Sample Beginner Program

Start with a 1:1 ratio and gradually progress:

• Week 1-2: 1 minute fast, 1 minute slow (repeat 6-8 times)
• Week 3-4: 2 minutes fast, 1 minute slow (repeat 5-6 times)
• Week 5-6: 3 minutes fast, 1 minute slow (repeat 4-5 times)

Benefits

Interval walking offers several advantages over steady-state walking:

• Burns more calories during and after exercise due to increased metabolic rate
• Improves both aerobic and anaerobic fitness
• Builds mental toughness and breaks monotony
• More time-efficient than longer steady walks
• Easier on joints than running intervals

Progression Tips

Monitor your perceived exertion rather than just speed - the "fast" intervals should feel challenging but sustainable. As you improve, you can increase interval duration, reduce recovery time, or add incline. Most people find 20-30 minute sessions 3-4 times per week effective for building fitness while allowing adequate recovery.