Advertisement
Topics
Make the Most of Your Workout
Pregnancy and Fitness
Body Shape
Stretching/Flexibility
Injuries/Rehab
Sports & Activities
Strengthening and Toning
Cardiovascular
Pregnancy and Fitness
Body Shape
Stretching/Flexibility
Injuries/Rehab
Sports & Activities
Strengthening and Toning
Cardiovascular
Hot stuff
Newsletters
Promotions
Party central
From party frocks to invites and Christmas cocktails, we've got everything you need to throw a fabulous party
From party frocks to invites and Christmas cocktails, we've got everything you need to throw a fabulous party
Walking workout series, week 2: Interval training
continued from page 1
Monday: Pre-stretch for your usual three- to five-minute warm-up to get your joints and muscles ready to work. Begin walking slowly, then increase your pace until you feel uncomfortable, but not so pushed that you’re out of breath. Walk at this moderate pace for two minutes, then speed up for two minutes. Next, slow back down to your original pace for two minutes, then increase your pace slightly higher than your last high-intensity interval pace for another two minutes. Keep alternating these intensities, going higher each time, until you get too tired to go faster. At this point, keep varying your pace every two minutes, but start at the lower intensities you tried at the beginning of your workout. As long as you’re interval training, you are benefiting, and there is no reason to push yourself to a stage where you’re totally winded. Do this workout for 30 minutes, then warm down for three to five minutes.
Monday: Pre-stretch for your usual three- to five-minute warm-up to get your joints and muscles ready to work. Begin walking slowly, then increase your pace until you feel uncomfortable, but not so pushed that you’re out of breath. Walk at this moderate pace for two minutes, then speed up for two minutes. Next, slow back down to your original pace for two minutes, then increase your pace slightly higher than your last high-intensity interval pace for another two minutes. Keep alternating these intensities, going higher each time, until you get too tired to go faster. At this point, keep varying your pace every two minutes, but start at the lower intensities you tried at the beginning of your workout. As long as you’re interval training, you are benefiting, and there is no reason to push yourself to a stage where you’re totally winded. Do this workout for 30 minutes, then warm down for three to five minutes.
Tuesday: Rest
Wednesday: Increase your high-intensity interval duration to three to four minutes (as opposed to two minutes) if possible.
Thursday: Rest
Friday: Take your high-intensity interval duration to five or six minutes (instead of four minutes) if possible. Alternating intensities is the key, so remember, you don’t have to maintain a high pace for five to six minutes if this is too much.
Saturday: Choose strength training or another kind of workout like Pilates or yoga to break up your routine.
Sunday: Rest
For the rest of the walking series, check out Josh's week 3 powerwalking workout and his week 4 walk/run workout.
previous | 1 | 2 |
printer friendly
send to a friend
RATE IT
Delicious
Digg
reddit
Facebook
StumbleUponYou need the newest version of Macromedia Flash Player to view this feature. Download the Flash plug-in at http://www.macromedia.com.
Pregnancy & Baby |
Parenting |
Health |
Diet & Fitness |
Beauty & Fashion|
Relationships |
Home & Garden |
Food & Drink |
Work & Career |
Entertainment 
Horoscopes| Message Boards | Quizzes | Newsletters | Join
© iVillage Limited 2000-2008. All rights reserved. | © iVillage inc. 1995-2008. All rights reserved.
iVillage Ltd is a UK company registered in England & Wales (3837269) at 80-110 New Oxford Street, London WC1 1HB
iVillage Ltd is a UK company registered in England & Wales (3837269) at 80-110 New Oxford Street, London WC1 1HB
