You can get a commission from the link on this page.
If you find threatening, we know that there is another way to get fresh air while reasonably intense exercise. Interval Walking Training (IWT) or sometimes “walking” or “3×3 walking”. It is a form of Hiit, but it does not end with collapse on the floor while hating your life. Here is a way.
3X3 “Japanese walking” exercise
Original protocol of this published practice here In 2007, the Hiroshi Nose team of Shinshu University, Japan, used a laboratory test to help people decide to walk during exercise. It is not practical for most of us, so the general substitution is to use the recognized effort. In high strength, as soon as possible without jogging, and not too tired, you walk strong and fast. For low strength, walk normally.
Here is a protocol. Simple and do not need warm -ups, so you can jump right away.
-
Walk for 3 minutes at normal speed.
-
Walk for 3 minutes with a high strength (as soon as possible).
-
Repeat these two steps for more than 30 minutes.
Spending time at these intervals you can express alerts every 3 minutes or use your phone. I like free Interval On my iPhone; try hard Spacing In Android.
In the 2007 study, the elderly, who had exercised more than four times a week for five months, ended the study with aerobic aerobic fitness and leg strength. If you were curious Whether walking is considered to be exerciseThis is definitely true.
The reason why walking is a new HIIT
Interval walking begins to become more popular. Garmin’s latest lifestyle watch, the Bio active 6Working exercises include intervals similar to the spacing of the 3X3 exercise. You can see an example of Garmin’s walking movement Here my review of the watch.
Why is your love for walking? I see some of the power to work here. First, there are many high-level Get-EM attitudes in the fitness world, especially social media. If you have experienced several rounds of HIIT, you may be sick to be hurt to work harder and harder (or you have never tried it).
What do you think so far?
In backlash, high -strength fitness can go too far in different ways. A woman who told me to worry about Cotisol) They say they don’t have to lift weights or work hard in the gym. They can just go for a walk and do soft yoga or pilates. Take that advice seriously, and you will not eventually exercise a lot.
Interval walking takes place in the middle. Cozy heartBut it’s easier than A (and more fun!) 12-3-30 Running machine truck. Interval Walking is especially available for gym members or people without fitness clothes. What you need is a pair of comfortable shoes.
And there is a real magic that walks here. It can just start by preventing you from too much thinking about your fitness routine. You won’t seduce you to think too much sneakers or Fitness watch-You just go out and walk.
