Maximize the health benefits of your daily walk with "Interval Walking Training"

Here at Jacaranda Spain we try to promote more than real estate and new homes. Those searching for a dream home in Spain are often also looking to improve their lifestyle, to optimize physical and mental health and increase longevity. Whatever your age, and even if you are young and relatively fit, small changes to your daily habits can make a huge difference to your overall health.

If you are lucky enough to live in the beautiful Marina Alta, a walk in the countryside may well already be part of your daily routine. The Vall de Pop, aka the Jalon Valley, is a walkers paradise. Hectares of vineyards, stunning scenery, easy to follow, mapped walking routes, combined with year round sunshine and a pretty Spanish pueblo to explore, every few kilometres, make walking an absolute pleasure. Furthermore, if you want to increase your cardiovascular fitness, improve your muscle strength and boost your metabolic health, walking is the form of exercise that is literally, available to everyone and FREE. 

So, what if you could supercharge the good effects of walking by making a few adjustments? We are not talking about an increase in kilometres, or even adding a few thousand extra steps. Nor does this method require going to a gym or buying special equipment.

Interval Walking Training is a concept developed by Dr. Hiroshi Nose, in Japan, more than 20 years ago. It is a form of H.I.T. exercise ( ie. High Intensity Training )- but don´t let that put you off! This is an all together, gentler way to slowly increase your fitness and get in shape! I.W.T is joint friendly, easy to do and more importantly, easy to stick to. It will improve your aerobic fitness and your functional movement. 

Interval Walking Training works on everyone because it induces healthy stress. This stress encourages the body to adapt to the change by growing stronger. At every level of fitness, from beginner to advanced, you can improve your blood pressure, cholesterol and glucose levels, aerobic capacity and increase your muscle mass.

Interval Walking Training - Method

3 minutes of moderate pace walking (a brisk stroll)

followed by

3 minutes of fast pace walking (very brisk, just before breaking into a jog)

Repeat 5 times for 30 minutes.

If you aim to make this your routine 4 days a week you will feel the benefits, and before long, see an improvement in your muscle tone. A decent pair of trainers and a stopwatch ( most mobile phones have a timer and stopwatch ) are all you need to get started. Or you could invest in a sports watch (with prices starting at 30 euros )

Studies have proven that 75% of participants in this training regime successfully maintained the IWT method for an average 22 months, which is considerably better than most other fitness regimes. Even if you feel self-conscious, Interval Walking Training really is a “one size fits all” workout. Your speed will depend on how fit you are, it may be slow at first but, as long as you are out of breath, you are walking at “fast pace”, with a notable change down to "moderate pace". The speed will increase naturally as your fitness levels improve.

If you prefer a gentle stroll to take in the scenery, why not do that after 30 minutes IWT? Our location, here in the beautiful Marina Alta, means we are spoilt for choice of incredible scenery for a backdrop. Furthermore, we are within 20 minutes of the stunning beaches of the Costa Blanca. Why not take your training to the beach?

Interval walking training is not a new concept, it is not going to be replaced by another fitness fad and forgotten about. It has been tried, tested and the results have been studied. It really works- for everybody, regardless of age or fitness level. All you need is the will to improve your prospects for a long and healthy life. You can do it!