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If you find the intimidation race, know that there is another way to get fresh air while doing a reasonably intense training. This is called interval walking training (IWT), or sometimes “Japanese walking” or “3×3 walking”. It is a form of Hiit, but it will not end by collapsing on the ground, hates your life. Here’s how to do it.
How to do 3×3 training “Japanese Walking”
The original protocol for this exercise, as published here In 2007, by the Hiroshi team nose at the University of Shinshu in Japan, used a laboratory test to help people determine how fast they should work during training. As this is not practical for most of us, a common substitute is to use the perceived effort. During the high intensity portions, you walk a strong and fast rhythm – about as fast as you can do without jogging and without being too tired. For low intensity parts, you walk normally.
Here is the protocol. It’s simple, and it doesn’t require heating, so you can just jump directly:
Walk for three minutes at normal speed.
Walk for three minutes with high intensity (as quickly as you can reasonably).
Repeat these two steps for 30 minutes or more.
To timer these intervals, you can program any intelligent BIP watch at three -minute intervals, or simply use your phone. I like the free Pro Apps on my iPhone; to try Interval timer On Android.
In the 2007 study, the elderly who did this training four times or more per week, for five months, ended the study with better aerobic form and better leg force than when they started. If you have already wondered If walking counts as an exerciseThis is certainly the case.
Why the walking interval is the new HIIT
The interval march begins to become more popular. Garmin’s last lifestyle watch, the Vivoactive 6Comes with foot training, which includes intervals similar to those of 3×3 training. You can see examples of Garmin foot training sessions My watch review here.
Why the love of walking? I see some forces at work here. First, there are many exaggerated attitudes and Go-EM in the world of fitness, especially on social networks. If you have crossed some media threshing cycles, you might have enough to try to push yourself harder and harder (or you were so intimidated by the idea you never tried.)
What do you think so far?
The reaction to a high intensity physical form can go a little too far in the other direction, saying to people (often The women who have been said to worry about their cortisol) that they do not need to lift weights or work hard in the gymnasium; They can simply make walks and make yoga or soft pilates. Take this advice quite seriously and you will not end up doing a lot of exercise.
The intervals walk occupies a place in the middle – more coarse than a hot girl or Comfortable cardioBut easier (and more fun!) than 12-3-30 Trudge in treadmill. The walk in the interval is particularly accessible to people who have no membership of the gymnasium or fitness clothes: everything you need is a pair of comfortable shoes to enter.
And this is where I think that the real magic of walking comes into play: it prevents you from thinking too much about your fitness routine and allows you to start. You will not be tempted to think about racing shoes Or fitness watches– You just go out and walk.
