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Walking Workouts with Intervals

Training Programs for Beginner, Intermediate, and Advanced Walkers


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  • Why is "extremely hard" less intense than "very hard"?? :D - 8/25/2016 6:46:14 PM
  • If not walking on a treadmill, how would someone know what speed is what? -- Lou - 6/21/2016 8:24:41 PM
  • Excited to get started on the next scheduled walking day! - 6/5/2016 11:13:44 AM
  • I can't imagine trying to keep track of this, I would have to bring a clipboard and timer and keep stopping to figure out the next move - 6/4/2016 9:56:01 PM
  • I am giving this a try again. - 12/29/2015 9:59:12 AM
  • I have tried this before and liked it a lot.
    My only problem is living in a rural area where there are no leash laws and a pit bull who has made my walking workouts outdoors come to a halt! - 11/11/2015 7:14:29 PM
    love it! - 11/10/2015 5:13:59 PM
  • Have my playlist set up similar to this . . . and love it. Have been using this method for 20 years.

    However, as was mentioned a couple comments earlier, health considerations (blood pressure, etc.) MUST be seriously considered. - 9/22/2015 11:27:16 AM
    Decent program, would be nice if SparkPeople allowed an intensity level on their fitness section. I do a lot of water aerobics, but honestly my intensity varies. Would be nice to note this and up or lower calorie input. - 5/10/2015 1:29:54 PM
  • If someone has high blood pressure or some other health concerns, pushing to 7 isn't the best idea.
    ess_articles.asp?id=701&page=2 - 4/27/2015 12:49:13 AM
  • This is a great exercise. It is simple to adjust the level of intensity l to any stage you are at in your exercise plan, Just listen to your body it will tell you. But remember pushing ourselves a little is the reward and how we loose those unwanted pounds. - 3/13/2015 11:42:30 PM
  • I CAN DO IT! - 3/10/2015 8:19:04 PM
  • The amount of time periods of fast and slow walking should take is not set in stone as some might suggest. It varies from one person to another, one day to another, and one terrain to another. Instead of memorizing some table and looking at your watch while you're walking, walk fast until you get tired and then walk slow until you're rested enough to walk fast again. I'd suggest mixing in some running too. And mix it up from one day to the next. Variety is good. - 3/10/2015 11:44:38 AM
    This seems way too complicated to keep track of out of doors. How would you keep track of the time-look at your watch all the time? You would be tripping in potholes. How about a revised program using telephone poles as an indication of when to change pace? - 3/10/2015 11:26:27 AM
  • I've added walking backwards and doing side steps. It definitely ups the burn. - 3/10/2015 6:12:34 AM

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