I do my own kind of interval walking; I run up the hills, there are many methods to do intervals. Wayne L. Westcott, Ph.D., senior fitness executive at the South Shore YMCA in Quincy, adjunct instructor of exercise science at Quincy College, and author of 22 books writes in The Patriot Ledger, “Try Interval Walking for Better Results.”

Try interval training for the most effective approach to increasing your walking speed. Interval training alternates periods of faster activity with periods of slower activity. For example, if you normally walk two miles in 40 minutes, you average a 20-minute per mile pace. Let’s say your goal is to walk two miles in 32 minutes, for an average pace of 16 minutes per mile. At this point in your training you are not capable of walking this fast for that distance. However, you could walk at that 16 minute per mile pace for two minutes. After two minutes at this relatively fast pace, you slow down in order to recover. You will continue alternating two minutes of faster walking with two minutes of slower walking until you complete your two-mile walking distance.

I agree, interval training can bring an added benefit to any walking routine and can super charge results. Please take the time to build a physical foundation of continuous walking, then add an interval training program, mixed in with you regular walks. The proper amount of rest and training is an individual pursuit and should be watched carefully to avoid over training and injury.

MikeZ_the path of least resistance can lead to a physical plateau.

Please consult your physician before starting any exercise or weight loss program.
Your physician is your very best resource.