HIIT Walking: Turn a Stroll Into a Workout
We all know what walking is, but what is HIIT? HIIT, or High Intensity Interval Training, is recognized as one of the most efficient ways to achieve your fitness goals.
HIIT involves short bursts of nearly 100% effort followed by longer recovery periods. For example, a runner might sprint for 100 yards and then run at a slower pace, for a minute or two and then repeat the process.
HIIT has been around a long time and is well studied. The results are impressive.
In a large review of HIIT by Atakan, et al, published in 2021 in the International Journal of Environment Research and Public Health (1), the authors reported there was a nearly an exponential growth in the number of studies of HIIT that peaked at more than 270 articles in 2019 alone. That interest in HIIT is driven by the consistent benefits obtained by those who use it as a training tool.
For example, Atakan and his coauthors note that;
“Growing evidence-based research, both original research and meta-analysis
studies, shows that interval training programs ranging from 5 days to 12 months are
effective in improving VO2max, endurance capacity, resting metabolic rate,
substrate metabolism, body composition, insulin sensitivity, and cognitive
functions. Besides, interval training has been shown to decrease the risk for
cardiovascular diseases, breast cancer, metabolic syndrome, osteoarthritis, and rheumatoid arthritis known to cause lower back pain.”
But, there is one big problem with HIIT. It is too hard for most of us do. And, for many of us who don’t have regular programs of exercise, it may be unsafe to push ourselves that hard.
The good news is that we can use a modified form of intensity training that will accelerate our fitness training without being too hard to keep doing.
That’s where walking comes in. Let’s say you live in a neighborhood with a street that goes around the block. It is about ¼ of a mile around. So, 4 trips around the block is about 1 mile. If you walk 3 miles per hour, it should take you about 20 minutes to walk 4 times around the block.
If you introduce one brief interval of walking at 4 miles per hour during every loop around the block, you will shorten your walking time and begin to improve your fitness. You will know that these intervals of walking faster are working for you if your breathing and heart rate increase.
It’s easy to measure how long it takes you to walk around the block and see it improve. Gradually increasing the number, speed and/or duration of your fast intervals will improve your fitness and your overall health. It is very motivating to see your performance improve.
You can also bring a friend along to make the experience more fun.
Let’s Get Moving!
- Atakan, M., et al. (2021). Int. J. Environ. Res. Public Health. 18, 7201