Let’s be actual—there are numerous ladies in midlife who’re not seeking to leap, dash, or crush burpees anymore. And guess what? You don’t should. If conventional HIIT feels a bit of too intense or your joints are saying “no thanks,” you’re not alone. That’s precisely why I fell in love with Interval Strolling Coaching (IWT).
It’s strolling—with goal.
You alternate between brisk and reasonable paces, and all of the sudden, your day by day stroll turns into a fat-burning, heart-boosting exercise that truly feels doable. No fancy gear. No pounding. Simply outcomes.
Don’t get me incorrect… HIIT coaching is nice for all ages relying in your health stage. But when leaping and sprinting isn’t your factor, you may simply discover that IWT turns into your new BFF.
As a private coach and a center age lady, IWT has develop into one thing I do weekly!
What Is Interval Strolling Coaching (IWT)
Consider IWT as the very best of each worlds: the convenience and accessibility of standard strolling with the fat-burning, heart-pumping advantages of interval coaching. It’s easy—you alternate between intervals of faster-paced strolling and slower, extra reasonable restoration walks.
You’re nonetheless strolling (yay for joint-friendly motion!), however you’re strategically pushing your tempo to spice up your health and outcomes.
Right here’s a beginner-friendly instance of what IWT might appear to be:
- Heat-up: 3–5 minutes at a simple tempo
- Intervals: 1 minute of brisk strolling (a tempo the place speaking turns into difficult), adopted by 2 minutes of reasonable strolling (the place chatting feels easy)
- Repeat the cycle for 20–half-hour
- Cool-down: 3–5 minutes of relaxed strolling
That’s it! Simply strolling with an additional push.
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Advantages of Interval Strolling Coaching
Interval strolling affords a strong but joint-friendly option to enhance metabolism, enhance cardiovascular well being, and improve endurance—making it a super fat-burning exercise for ladies over 50.
Let’s discover among the high advantages!
1. Low-Affect, Excessive-Reward
Strolling is already one of the crucial accessible and sustainable types of motion on the market. Add in intervals, and also you’ve bought a recipe for higher coronary heart well being, calorie burn, and endurance—with out straining your knees, hips, or again.
When you’ve bought cranky joints (hey, menopause-related joint stiffness), IWT is a game-changer. It retains you shifting with out beating up your physique.
2. Boosts Cardiovascular Well being
Alternating between quicker and slower paces challenges your coronary heart and lungs in one of the best ways. It’s been proven to enhance one thing referred to as VO2 peak—which is only a fancy time period for a way effectively your physique makes use of oxygen throughout train.
And guess what? A greater VO2 peak = higher total endurance and longevity.
3. Burns Extra Energy (Sure, Even After You’re Performed!)
Right here’s the bonus of interval-based train: the afterburn impact, or what science calls Extra Publish-Train Oxygen Consumption (EPOC). Your physique continues to burn extra energy even after the exercise ends as it really works to revive itself.
That’s environment friendly coaching!
4. Improves Energy and Mobility
That burst of brisk strolling isn’t simply cardio—it’s purposeful motion. It recruits your leg muscular tissues, glutes, core, and stabilizers to help stability and energy. This sort of motion helps you progress by way of life with confidence, whether or not you’re chasing grandkids, strolling up hills, or hauling groceries.
Add my favourite flexibility workouts and my high mobility workouts to spice up your wellness much more!
5. Simple to Modify and Progress
Whether or not you’re simply beginning out or already logging steps each day, IWT meets you the place you might be. You may improve depth by making your quick intervals a bit of longer, strolling hills, and even including a weighted vest (if you’re prepared!).
Discover how I exploit a weighted vest throughout walks, and my high suggestions for burning extra fats whereas strolling to spice up your exercises!
How To Begin Interval Strolling Coaching
Getting began is easy. You don’t want to attend till Monday or purchase a factor—simply lace up your sneakers and go.
Right here’s methods to make IWT work for you:
- Begin sluggish: Attempt 30 seconds of brisk strolling adopted by 1–2 minutes of slower restoration.
- Heat-up and cool-down: Spend 5–10 minutes at a simple tempo earlier than and after to prep your physique and keep away from stiffness.
- Discover your “quick”: It’s not a run—it’s only a strolling velocity that makes dialog really feel barely troublesome. Assume “energy stroll,” not “Olympic dash.”
- Use a watch or app: A easy timer, health tracker, or strolling app may help you keep on observe. I exploit the cease watch on my iPhone.
- Keep it up: Intention for two–3 IWT classes per week, every lasting approx.15–half-hour. Consistency is the place the magic occurs.
- Put on correct footwear: pair of strolling sneakers makes a distinction over time. I personally like good arch help and additional cushioning. These are the rules I exploit to select the very best strolling sneakers!
Adapting Interval Strolling Coaching to Your Health Degree
Among the finest issues about IWT is that you may alter it to satisfy your wants. Listed below are some basic tips to get began at your stage.
Newbie: Persist with shorter quick intervals (30 seconds to 1 minute) and longer recoveries. Give attention to effort, not velocity.
Intermediate: Attempt a 1:1 ratio of quick to sluggish (1 min quick, 1 min sluggish), or stroll on an incline for added problem. Try these wonderful advantages of incline strolling for center aged ladies!
Superior: Stroll longer quick intervals and shorten restoration time. Add a weighted vest or body weight strikes throughout restoration walks (suppose lunges or arm circles).
Why Interval Strolling Coaching Works for Girls Over 50
As somebody who has lived by way of being pregnant, perimenopause, and put up menopause—and labored with 1000’s of girls through the years—I do know firsthand that consistency trumps depth. Strolling is one thing most of us take pleasure in, and meaning we’re extra prone to keep it up.
IWT lets us take one thing we already love and easily stage it up.
It’s enjoyable. It’s environment friendly. And it meets you the place you might be. Whether or not you’re coping with joint ache, rebuilding health, or simply need one thing that feels doable, IWT delivers.
Interval strolling coaching is proof that strolling doesn’t should imply “simply going for a stroll.” It may be a strong exercise that helps your coronary heart, metabolism, and temper—with out hurting your joints or draining your vitality.
So should you’re a midlife lady in search of a brand new option to really feel sturdy, energized, and empowered, attempt IWT. It’s easy. It’s good. And most significantly—it really works.
Need to stroll with me? Click on beneath for a FREE 20 minute interval strolling exercise with me!
