If you live in the midwest you have probably been waiting for this spring-like week for months. The snow is gone, the streets are clear and dry and lightweight walking gear is back in order! Take advantage of natures Zoloft and give your mind and body a serious boost of “get up and go.”
This powerful walking workout will train your body and your mind to want to walk faster than you ever imagined your legs could take you. Â It uses short, yet intense bursts of walking as-fast-as-you-can for 30 seconds, slow for 2 minutes, repeat 8-12 times. It should only be done 1 – 2 times each week. Â You will need a timer or a watch with a second hand, a water bottle and comfortable walking shoes. Download your favorite energizing music onto your Ipod or grab a friend for extra motivation and give this walking workout a try! You will love the results!
Interval Speed Walking Workout
Warm up for 10-20 minutes at an easy pace, stretch and do flexibility exercises.
Take off at a moderate pace for 2 minutes.
After 2 minutes, speed up to walk as fast as you can for 200 meters/yards.
Slow to a moderate pace for 200 meters/yards (about 2 city blocks)
Speed up again for 200 meters as fast as you can.
Repeat this 8-12 times.
Finish with 10-20 minutes of easy walking, followed by stretching.
Threshold workouts bring your body up to the anaerobic threshold at 80-90% of your maximum heart rate. These get you and your body used to high performance. You should do 2 threshold workouts per week. Consider strapping on a heart rate monitor to make sure you are working hard enough but not over taxing your body.
Threshold Workout #1 – Speed
10 minute warm up at easy walking pace, followed by stretching and flexibility exercises.
Walk fast for 8 minutes or 1 kilometer at 85-92% of your max heart rate.
Then slow down to an easy pace for 2 minutes.
Repeat this for 3-4 repetitions.
Cool down for 10 minutes at an easy pace.
The threshold pace is strenuous, but one you could maintain throughout a 10 kilometer/6 mile race. You will be breathing very hard and able to speak only in short phrases.
Threshold Workout #2: Steady State or Tempo
Warm up for 10 minutes at an easy pace, followed by stretching and flexibility exercises.
Walk 20-30 minutes at 85% of your max heart rate.
You will be breathing very hard and able to speak only in short phrases.
Cool down with 10 minutes easy pace.