Interval Training: Challenging Your Body!

BOSTON -- An avid walker for years recently wrote in asking why her daily 4-mile walk was no longer working to keep her weight or expanding lower body in check. This is a good question and one that many of you may have: Why doesn’t what used to work work any longer?

If you can relate to this scenario, keep reading. Of course, diet and nutrition may also be a contributing factor, but for today, I'm going to concentrate on how to bring some subtle changes to a walking or exercise routine that you may really enjoy.

Interval training -- work and then rest -- has been used for years to strengthen the cardio respiratory system, and to burn additional calories. The work usually refers to pushing the body a little harder than it is used to, for a short period of time, the rest is the return to the pace or intensity of work you are accustomed to doing. When walking it might work like this:

1. Start out walking at your normal pace for 5 to 10 minutes.

2. Walk as quickly as you can for about 30 seconds (or about 20 to 30 steps) -- this is your work.

3. Return to your previously "normal" pace or speed -- this is your rest -- for the next 5 minutes.

4. Repeat the quick pace again -- the work.

5. Return to your normal pace -- your rest.

6. Repeat this pattern as many times as you can during your walking session -- first time perhaps just once or twice, and then as you get stronger, do 5-8 rest, work, rest, cycles per workout. You can also increase your work time and shorten your rest time as you recover more quickly and get used to the challenge you are giving your body.

These little changes may be just the thing you need to challenge your body and make it work harder to respond to the increased workload you are giving it, as well as bring some nice variety to your established walking or exercise routine.