Losing weight doesn’t necessarily mean running or doing heavy HIIT. Interval walking is a simple yet effective method. Not only does it burn calories during exercise, it also helps the body continue to burn energy for hours after the workout.
How does interval walking work?
Interval walking is a structured walking method that alternates between high-intensity and recovery phases. Unlike traditional steady-state walking, this method creates a prolonged metabolic “burn” effect.
Specifically:
- High-intensity phase: heart rate 70–85% of maximum heart rate.
- Recovery phase: heart rate 40–50% of maximum heart rate.
This oscillation stimulates the body into a state of excess post-exercise oxygen consumption (EPOC), boosting metabolism for up to 24 hours after the end of the workout.
At the cellular level, interval walking also promotes mitochondrial biosynthesis, increasing the number of “power plants” in cells, helping to burn fat more effectively. Research shows that this method increases calorie burn by 9–15% compared to continuous walking, which is especially useful for older people.
Benefits of regular practice
There are 4 main benefits as follows:
1. Burn calories even after finishing the exercise
Interval walking creates an excess post-exercise oxygen consumption (EPOC) effect, helping the body continue to burn calories for hours after finishing the workout. This means that even when you rest, the body is still working to consume energy, optimizing the process of fat loss and maintaining a healthy weight.
2. Increase cardiovascular endurance and flexibility
Alternating between fast and slow walking periods helps the heart rate fluctuate, promoting the heart and lungs to work more effectively. Over time, your body will increase endurance, reduce fatigue during exercise, and improve your ability to endure daily activities. A flexible cardiovascular system also means better blood circulation, reducing the risk of cardiovascular disease.
3. Improve breathing, spirit and mood
Interval walking stimulates the release of endorphins – happy hormones – to help reduce stress and improve mood. In addition, deep breathing during fast walking and recovery helps improve lung capacity, increase oxygen to the brain and muscles, bringing a feeling of refreshment and full of energy after each workout.
4. Reduce pressure on joints, suitable for all ages and physical conditions
Unlike jogging or strong high-intensity exercises, interval walking gently impacts the knees, ankles and hips. This method helps reduce the risk of injury, especially suitable for the elderly, overweight people or those who are just starting to exercise. You can still achieve weight loss without putting too much pressure on the joints.
How to do an effective interval walking workout
To do an effective interval walking workout, you need to understand both the structure and progression principles that will maximize fat loss while minimizing the risk of injury.
The foundation of any interval walking workout includes the following key components:
1. Warm-up (5 minutes): easy walking, prepares the muscles and cardiovascular system.
2. Intervals:
- High intensity: You should walk at a pace that makes conversation difficult but not impossible, often described as “fast” or “vigorous” walking. This can include more powerful arm swings, longer strides, or even incorporating gentle uphill walking
- Recovery: slow down to a comfortable, conversational pace, allowing your heart rate to drop without stopping.
3. Cool-down (5 minutes): easy walking, heart rate returns to normal.
An important aspect of effective interval walking is correct posture. Maintain an upright posture, relaxed shoulders and a straight back, engage your core muscles and land on your heels with your toes on each step. This not only maximizes calorie burn but also reduces the risk of injury, which is especially important for overweight people.
Beginners or obese people: short high intensity (30 seconds) and long recovery (2–3 minutes), heart rate should not exceed 75% of maximum heart rate for age to ensure safety.
In summary, interval walking is a simple but effective method, helping to burn calories even after the end of the workout, increase cardiovascular endurance and flexibility, improve breathing and spirit, and reduce pressure on the joints, suitable for all ages and fitness levels. By simply maintaining proper posture, a consistent pace, and staying consistent, you will not only support sustainable weight loss, but also improve your overall health, energy, and fitness over time.
