Copenhagen, Denmark — Many people rack up thousands of steps daily yet find minimal changes in their weight or blood pressure. A novel approach to walking, initially introduced in Japan, might be the game changer many have been searching for. Known as interval walking training (IWT), this method integrates quick bursts of intense walking interspersed with slower recovery periods.
Kristian Karstoft, a cardiometabolic researcher at the University of Copenhagen’s Center for Healthy Aging, has dedicated over ten years to studying the effects of this walking technique. Traditional walking often lacks the intensity needed to spark significant physiological changes, as most people maintain a steady pace. By alternating fast and slow walking, IWT encourages the body to become more efficient in its oxygen usage, enhancing physical fitness metrics such as VO2peak. This heightened oxygen consumption can lead to decreased resting blood pressure and improved glucose metabolism in muscles.
The structure of IWT is straightforward, involving alternating intervals of faster and slower walking — typically three minutes at approximately 70% of one’s maximum effort followed by three minutes at about 40%. Completing five of these intervals takes roughly 30 minutes. Health experts note that this approach aligns with public health recommendations for accumulating 150 minutes of moderate aerobic exercise each week, conveniently achievable within a week for most individuals.
In a pivotal study involving adults averaging 63 years of age, IWT significantly improved VO2peak by 10% and lowered systolic blood pressure by 9 millimeters of mercury following five months of training. Participants also experienced enhancements in knee strength and reductions in body mass index. Significantly, nearly all of the 800+ participants adhered to the regimen throughout the study, with those committing to at least four sessions weekly reaping the greatest benefits.
IWT has also been compared to continuous walking among individuals with type 2 diabetes, showing that only those practicing interval walking saw reductions in abdominal fat and daily fluctuations in glucose levels. This method appears to enhance the effectiveness of glucose uptake in muscles, reducing the reliance on insulin.
Safety remains an essential aspect of IWT, as the lower intensity and aerobic nature of walking minimize the risk of complications. Previous research has reported no significant adverse effects, even among patients recovering from joint replacements.
For those looking to start with interval walking, it is advisable to consult a healthcare professional, especially if there are pre-existing conditions. A good initial strategy involves selecting a flat route and setting a timer for 30 minutes. Beginners can start with one minute of brisk walking followed by one minute of a relaxed pace, gradually increasing intensity as comfort grows.
Monitoring progress can be motivational; keeping a record of walking sessions can provide a sense of accomplishment. Besides physical health benefits, hitting milestones, like needing a smaller belt size or finding stairs easier to climb, can also celebrate personal achievements on this fitness journey.
The essence of IWT lies in its premise: changing pace, rather than simply covering distance, leads to notable health improvements. This innovative approach to walking not only enhances physical health but also offers an enjoyable way to engage in exercise that can be easily integrated into daily life.