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Walking Workouts with Intervals

Training Programs for Beginner, Intermediate, and Advanced Walkers

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  • Can anyone walk at speed five? I can't! I find myself having to do a jog at 4.3 only! If you can walk at speed seven, wow! More power to ya!
  • MOIMAGGIE
    @Healthy4Him I love your idea of walking to differing beats of music. I use my ipod as a pedometer and walk with music, but have never thought of varying the tempo. Thanks so much...this will definitely make a positive difference.
  • There are way TOO many steps/variations to remember. And there is obviously a typo or some mistake in the Intermediate list. The Cool Down 5 minutes - the exertion rate is at 6.5. 6.5 is NOT a cool down rate.
  • I wish the format came in a printable version as I can't remember this! LoL
  • I've been doing this kind of workout for over 30 years. Kind of anyway. I just mix different walking speeds and running. Instead of doing each thing for so many minuets I listen to my body.
  • CINDIPERRON
    Isn't there somewhere to "save" this fitness article for future reference?
  • FROMTHISPOINT
    Seems we all have the same question' How do I put this into my fitness tracker.
  • GUNSAFETY
    TO RUTH,you shouldn't be "exhausted".That's worse than no exercise.Walking for general weight loss is all about length of time walking,not a grueling short race.I think you'd be happier and better off walking at an enjoyable pace for an extra 10 or 15 minutes or walk twice a day for shorter times.Just don't quit,we're rooting for you.
  • SERENE-BEAN
    Sorry to quibble, but "extremely hard" is harder than "very hard."
  • I use my iPod to naturally create interval workouts. Since I walk to the beat, I create a playlist that varies in speed, allowing me to change up my effort, pace and stride song by song. These are some of the most enjoyable workouts I have... knowing that I'm working hard, but enjoying being out and moving... challenging myself without making it so difficult I become discouraged.
    LOVE walking!
  • The best way to add might be to have a pedometer when you walk so that you can track time of walk and speed of walk and incorporate it into the tracker under walking and whatever speed you walked.
  • The beginner walk kicked my butt. I was so tired when I finished. It was nice. I love that there is barely any soreness the next day. However, How do i imput this workout in the fitness tracker?

  • ELLIE84626
    how many calories you think this would burn for a beginner? have never done this but might try, and yeah also no one seems to know how to put this on fitness tracker....
  • ONMYWEIGH60
    Sounds almost the same idea as Tabata which I love! will be incorporating this on my next power walk.
  • Excellent common sense article. Slow gradual increases in pace and intensity can avoid injury and pain. Stretching after warm ups can improve flexibility and joint movement. Cross train with weights on off days.
    Ft Pro

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