Step Up Your Daily Walk with Interval Training

January 5, 2011

Interval training is a great way to build endurance, increase your cardio fitness and aid in weight loss. It can be done on your daily walk or jog in Highlands Ranch.

Interval training is exercise that alternates between bursts of intense exercise and periods of light intervals. This is often used as training by long distance runners and other athletes to increase their cardiovascular ability, but is also a very effective weight loss routine for everyone. It’s a great way to build endurance quickly.  There are many excellent walking paths and trails in Highlands Ranch that are ideal for interval training walks or jogs.

Benefits of interval training:

* Burn more calories

* Improve aerobic capacity

* You don’t need special equipment, it can be done on a walk around your neighborhood

A common and easy way to implement an interval training program is to add bursts of fast walking into your regular walks, or if you’re in good shape, add bursts of jogging into your brisk walks. First, begin with 3 to 5 minutes of low intensity walking to warm up.

Walk or jog at your normal pace for a few minutes before beginning your higher intensity burst of exercise. For your first interval, start with a fast interval of 30 seconds to a minute, followed by three or more minutes at your normal pace as you bring your heart rate back down, then another high intensity interval.

Be careful not to add too much strenuous activity into your routine until your body is ready or you’ll end up with sore or injured muscles. It’s OK to add just one interval the first time out and gradually increase as you’re able. The point is to add bursts of fat-burning and muscle toning aerobic activity over time.  The intervals will add variety to your workout and keep you motivated.

For a more formal routine, consult a personal fitness trainer who can create an interval routine geared to your specific sport or lifestyle.

Always consult your doctor before beginning interval training, especially if you have a chronic heart condition or are just beginning an exercise routine.

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