Interval power walking

Burn More Calories Walking

You don’t have to be a professional athlete to reap the benefits of interval training, in which you alternate bursts of fast, intense activity with periods of slower and less-intense activity that allow your body to recover. In fact, by doing interval walking for a mere 20 minutes every other day, you can shift your metabolism into high gear so that you burn more calories and fat in less time than if you were working out at a steady pace.

And there’s a bonus: With interval training, the higher the intensity of the exercise, the longer the

afterburn; that is, you will continue to burn more fat and calories even while at rest! Below are eight tips to help you get the most out of your interval-training session:

1. Wear shoes that will give you proper support, such as walking shoes, cross-training shoes, or running shoes. Avoid cotton socks and choose synthetic athletic socks instead; these will wick away moisture and keep your feet dry and blister-free.
2. Begin each session with a short walk at a slow or moderate pace. This allows your muscles to warm up before you start doing your intervals.
3. Be mindful of maintaining good posture while you’re walking. Tighten your abdominals and keep your chest lifted and your chin parallel to the ground (leading with your chin while walking can result in neck and back pain).
4. With each step, strike the ground from heel to toe and feel your buttocks (glutes) contract. This strengthens your buttocks and hamstrings (the backs of your legs) as you walk.
5. Wear a watch or carry a stopwatch to keep track of time so that you can complete the designated number of intervals per session in about 20 minutes. If you are a beginner, try to walk 4 minutes at your normal, slower pace and alternate with a one-minute walk at a faster pace.
6. Remember that doing a little is better than nothing. Do what you can at first, and then gradually increase your periods of intensity and total distance.
7. Once you’ve mastered interval training and enjoyed the results, you may be tempted to push yourself to do even more. Resist the impulse to do so, as your body needs to rest and recover on alternate days of the week.

On the days that you’re not doing higher-intensity interval training, be sure to take a recreational walk for 15 to 20 minutes