Walking may be considered one of the easier forms of recreation, but it should not be forgotten when considering which type of physical exercise to choose. Not only does it help improve heart health and reduce body fat, but it's also very affordable: you don't need a gym membership or expensive equipment. We have prepared 5 physical training sessions with walking.
1. 20 minutes of interval brisk walking
Brisk walking interval training she will only take from you 20 minutes, and it is classified as exercises with medium intensity, which are also suitable for beginners. The training takes place in such a way that 4 minutes go with at a normal pace, then walk for 4 minutes quick. Then, for 4 minutes, take a moderate walking pace again, followed by 4 minutes of fast and 4 minutes of slow walking.
Like other interval workouts, this one will increase your heart beat, but you can do it independently, i.e. without starting other forms of recreation after it.
You can start interval walking practically anywhere Photo: Lukas Rychvalsky / Pexels2. 10-minute HIIT workout
Yes, you can achieve even without running HIIT or high intensity interval training. You start a 10-minute HIIT workout by first 4 minutes walk in moderate, evenly tempo, then speed for 2 minutes speed up, then 2 minutes walk at a moderate pace again. Then you take it as needed 1-minute break, which should follow it a minute of very brisk walking.
Do a 10-minute HIIT workout in several repetitions, and determine their number according to yours physical fitness. You can also combine it with other forms physical exercises.
3. Walking combined with arm exercises
The advantage of walking also lies in the fact that you can combine it with other forms of physical exercise. If you're ready for it, it is walking combined with arm exercises like it was made for you, and in addition to shaping the muscles on your hands, you will also be with it increase the intensity your walking and spent more calories.
Perform the exercise by first performing while walking punches forward (first "box" in front of your body with your left hand, then with your right), then blows to each side, and then some more upward strokes. Make all the shots yours hands straight, but we suggest 5-10 minute intervals walking.
You can also combine walking with arm exercises Photo: Andrea Piacquadio / Pexels4. A 30-minute walk
A 30-minute workout is suitable for those who are already on a walking routine used to or you they regularly deal with with other forms of physical exercise. Its intensity is somewhat higher, as it comprises shorter recovery time.
You start the workout with 3 minutes of slow walking, and then 1 minute walk fast. After that 1 minute walk again at a leisurely pace to follow him 10 minutes, as you alternate between fast and slow walking (we suggest starting with fast walking and changing pace every minute). Then 1 minute walk fast again 30 seconds slow, 6 minutes but you change the pace every minute. 3 minutes then walk slowly and then finish the exercise.
5. Walking uphill in intervals
Walking intensity you can increase by changing slope, so walk into the slope. An exercise in which you walk uphill intervals, you can run on treadmills, but you can tackle it in the park or forest (in this case, you can adjust the duration of the exercise depending on the length of the slope).
You start the workout with 3 minutes slow walks to follow 30 seconds walking at a fast pace or running. Then 1 minute walk slowly again 2 minutes but you are walking uphill. Then repeat this routine again twice.
