Interval Walking Merrick NY

Walking is an excellent exercise for burning calories and for improving cardiovascular fitness. Recent research has revealed that fast walking is superior to slow walking, especially for reducing abdominal fat. Overweight women who walked at a fast pace lost significantly more abdominal fat than those who walked at a slow pace, even though both groups did the same amount of walking over the six-month study period.

Local Companies

New York Sports Clubs At Sunnyside
(718) 361-2254
3901 Queens Blvd
Sunnyside, NY
Body by Berle
(718) 264-8787
6117 190th St
Fresh Meadows, NY
Threading Curves
(718) 476-3182
6269 Dry Harbor Rd
Middle Village, NY
Curves
(800) 615-7352
132 South St
Oyster Bay, NY
Curves Brooklyn NY - Bedford Stuyvesant
1614 Fulton Street, 1st Floor
Brooklyn, NY
Evolution Sports Club
(718) 349-3494
3711 35th Ave
Long Island City, NY
Xpresspa
(718) 205-2041
1 Laguardia Airport
Flushing, NY
Curves
(800) 615-7352
8111 Northern Blvd
Jackson Heights, NY
Bally Total Fitness
(631) 647-0963
1175 Sunrise Hwy
Bay Shore, NY
Curves Bellmore/Wantagh NY
529 Bedford Ave.
Bellmore, NY
Data Provided by:
    

Walking is an excellent exercise for burning calories and for improving cardiovascular fitness. Recent research has revealed that fast walking is superior to slow walking, especially for reducing abdominal fat. Overweight women who walked at a fast pace lost significantly more abdominal fat than those who walked at a slow pace, even though both groups did the same amount of walking over the six-month study period.

Try interval training for the most effective approach to increasing your walking speed. Interval training alternates periods of faster activity with periods of slower activity.

For example, if you normally walk two miles in 40 minutes, you average a 20-minute per mile pace. Let’s say your goal is to walk two miles in 32 minutes, for an average pace of 16 minutes per mile. At this point in your training you are not capable of walking this fast for that distance. However, you could walk at that 16 minute per mile pace for two minutes. After two minutes at this relatively fast pace, you slow down in order to recover. You will continue alternating two minutes of faster walking with two minutes of slower walking until you complete your two-mile walking distance.

Although you have walked the same distance as usual, the exercise intensity is the key to your fitness improvements. This is because higher exercise intensities require higher heart rate responses, leading to a greater cardiovascular conditioning effect.

Although the two-minute faster walking intervals are relatively brief, they are long enough to provide enhanced cardiovascular conditioning when repeated several times during the two-mile walk. Let’s say that you do nine faster-paced two-minute intervals and nine slower-paced two-minute intervals, for a total walking duration of 36 minutes. You actually performed 18 minutes of faster-paced walking for increased cardiovascular benefit.

Once you can comfortably perform this walking workout you have a few options for further improvements:

Increase the length of the faster-paced intervals to three minutes, while keeping the slower-paced intervals to two minutes. The next step would be four-minute fast intervals with two-minute recovery intervals. When you can complete five-minute faster intervals, reduce the recovery intervals to one minute. From this point, you should soon be capable of walking the entire distance at the faster pace, thereby achieving your goal of two-miles in 32 minutes.

Continue training with two-minute intervals, gradually increasing the speed of both the faster-paced and slower-paced segments. This, too, results in less time to complete the two-mile distance while maintaining the interval training protocol.

It may be best to alternate between interval workouts and standard walking sessions. That is, you may do steady-paced two-mile walks on Mondays and Thursdays, and do interval two-mile walks on Tuesdays and Fridays. Two interval training sessions each week should be more than sufficient for optimum progress towards higher fitness levels and enhanced cardiovascular conditioning.

Patriot Ledger contributor Wayne L. Westcott, Ph.D., is senior fitness executive at the South Shore YMCA in Quincy, Mass., adjunct instructor of exercise science at Quincy College, and author of 22 books.

author: Wayne Westcott

Related Articles
- Benefits Of Walking Exercise Merrick NY
Lately, walking has become the exercise of choice for millions of Americans trying to get and stay fit. Throughout the U.S., walkers attired in various styles of workout apparel, many wearing fanny packs around their waists, can be seen daily dotting the landscape as they energetically move back and forth.
- Walking Back To Health Merrick NY
- Nail Fungus Infections Merrick NY
- Tips for Strength Training Merrick NY
- Endovenous Laser Treatment Merrick NY
- Spider Vein Prevention for Women Merrick NY
- Exercise for Prostate Cancer Merrick NY
- Six Pack Abs Workout Merrick NY
- Metabolism Merrick NY
- Varicose Veins Symptoms Merrick NY
Related Local Events
Westchester Toughman Half Iron Distance Triathlon
Dates: 9/8/13 - 9/8/13
Location:
Croton on Hudson, NY
View Details

Trirock Asbury Park
Dates: 8/25/13 - 8/25/13
Location:
Asbury Park, NJ
View Details

NPC Team Universe 2013
Dates: 7/5/13 - 7/6/13
Location:
Teaneck, NJ
View Details

Long Island Gold Coast Triathlon and Duathlon
Dates: 6/16/13 - 6/16/13
Location:
Port Washington, NY
View Details

Ride For Autism Presented By Reset, An Icap Group Company
Dates: 6/8/13 - 6/8/13
Location:
Lincroft, NJ
View Details