Increased my paced strolls with brief power walking bursts, and I can't get enough of it now
Power Walking Intervals: A New Fitness Routine for a Brisk and Beneficial Walk
Power walking has emerged as a popular alternative to running, offering a lower-impact workout that still delivers impressive fitness benefits. One such approach to power walking is the 3-2-1 walking workout, a structured routine that adds variety and boosts fitness.
The 3-2-1 walking workout is a timed interval routine, cycling between 3 minutes of brisk power walking, 2 minutes of slower recovery walking, and 1 minute of easy walking. This cycle is repeated for the duration of your workout, typically 20 to 30 minutes.
During power walking, aim for a stride that drives momentum using your legs and glutes, with an active arm swing to help propel you forward. This differentiates it from a normal stroll. The idea is to alternate between faster (power walking) and slower-paced walking to elevate your heart rate, burn calories, and improve endurance while being low impact.
The 3-2-1 format for walking intervals is consistent with the concept of mixing pace and intensity, though specific breakdowns may vary. Some related interval approaches, like a 2-2-1 walk-jog format, also exist for boosting metabolism and fitness in similar ways. However, the 3-2-1 refers specifically to walking intervals with power and recovery phases.
The author of this article prefers an intuitive approach to power walking intervals, picking up the pace when desired and holding it for as long as wanted before easing off. This approach makes the experience more enjoyable and allows for personalisation based on one's fitness level and preferences.
Research published in the British Journal of Sports Medicine has highlighted the benefits of brisk walking, including improved metabolic health and a lower risk of type 2 diabetes. Power walking intervals can further enhance these benefits by increasing heart rate, which improves fitness, burns more calories, and supports a healthier heart.
Eating a proper breakfast after a walk can help keep energy steady and prevent mid-morning crashes. The author found that power walking intervals increased appetite for a proper breakfast, making it an ideal time to refuel and replenish the body.
In conclusion, the 3-2-1 walking workout is a user-friendly structure for incorporating power walking intervals into one's fitness routine. It provides physical benefits such as calorie burning, strength building, improved mood, and better sleep, making it a worthwhile addition to any health and fitness plan.
[1] Source: Active.com [2] Source: NHS UK
- Incorporating science-backed methods like the 3-2-1 walking workout into a health-and-wellness routine can lead to noticeable benefits such as calorie burning, strength building, and improved metabolic health.
- By boosting heart rate through power walking intervals, one can not only enhance fitness levels but also reduce the risk of type 2 diabetes and support a healthier heart, as endorsed by research in the British Journal of Sports Medicine.
