Walking workouts are increasingly popular. The Japanese interval walking training (IWT) method has gained attention for its combination of high-intensity and slow-paced walking intervals. This training style reportedly burns fat, lowers blood pressure, and improves overall health.
Research shows that after three months of IWT, with three 30-minute sessions per week, participants significantly improved their blood pressure, cholesterol levels, lower body strength, and respiratory endurance.
"For those short on time, shorter, high-intensity walks increase heart rate faster and burn more calories," says Gymshark trainer Alex Kirkup-Lee. This is an ideal way to transform a walk into a true workout. However, to enhance health and fitness, experts pose the question: "Should you prioritize distance or speed?" Several approaches can help determine the right choice.
The choice between walking longer distances or at faster speeds depends on individual health goals and available time, according to Kirkup-Lee.
Long walks enhance endurance. If the goal is to increase endurance and improve cardiovascular health, walking at a steady pace for extended periods is effective. According to Kirkup-Lee, walking for about an hour at a moderate pace (equivalent to a 4-5/10 level) helps maintain a stable heart rate and burns excess fat.
This pace is fast enough to elevate the heart rate but still allows for conversation. It's not a leisurely stroll but a controlled workout.
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Long walks can help increase endurance. Photo: Pexel |
Long walks can help increase endurance. Photo: Pexel
Increasing intensity develops muscles. To engage lower body muscles more effectively, walkers can lean forward, carry a light backpack, or wear a weighted vest. This strengthens and tones the hips and legs.
"Walking doesn't build muscle like weightlifting but helps tone muscles, especially when done on inclines or while carrying weight," says Kirkup-Lee. The "rucking" trend is currently popular and can be started by carrying small weights in a regular backpack.
Combining both methods offers comprehensive benefits. According to Kirkup-Lee, combining long walks at a moderate pace with shorter, faster walks provides well-rounded advantages. Long walks, keeping the heart rate in zone 2 (60-70% of maximum heart rate), improve endurance and heart health. Shorter, faster walks boost metabolism and aid in weight loss if calorie expenditure exceeds intake.
Ultimately, the best walking workout is one that is enjoyable and sustainable. Whether it's a long walk with loved ones or a short fartlek session in the park, consistency is key to improving physical and mental health.
Thuc Linh (Tom's Guide)
