Interval Walk Out

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May 11th, 2013

Walking – the easiest, cheapest and most accessible form of exercise is totally marvellous for body and soul.

So whether you do it for the mind, the body, to get a bit of exercise, or just to be sociable, you will reap the benefits! You can make your walking do more for you, whether it’s with or without a buggy (or a bump!), by building in some intervals.

“Interval walking” doesn’t mean voting with your feet when they come out with the ice creams at the theatre.

Post natal exercise cotswolds

It DOES mean walking faster than your usual pace for a certain distance, then spending about the same distance or time “recovering”, by walking at your usual pace. You can time your intervals e.g. for 30 seconds or use landmarks to set a distance e.g. from one tree to the next.

At your faster pace, you should be able to hold a conversation, even if you are a little out of breath. The recovery time allows your breathing and heart rate to slow slightly. Adjust your recovery pace or take longer to recover if you need to, to catch your breath. Repeat your interval nine more times.

You can vary the intervals as you get fitter. By increasing the distance or time that you walk at a faster pace and reducing your recovery, you are spending more time overall at your faster pace whilst keeping the total walking time the same.

Or you can do a set of 8 or 10 intervals, take a break for 5 minutes or so then do another 8 or 10.

Try taking in some hills for an extra challenge; gradually increase your overall distance. The variations are endless so be creative! The more you vary your approach, the more your body will have to adapt and the more effective your exercise will be.

And have I mentioned how good walking is as ante-natal exercise? It’s a brilliant way to encourage your body to adapt to its changing size and shape.

And it’s one of the best things you can do for your pelvic floor too… I think I feel another blog coming on…

So why not give it a go? Instead of meeting friends in a café for a chat, get the coffees to go and fit in some interval walking too – you won’t miss out on the gossip and you will do wonders for body and soul.

Enjoy.