Let’s be actual—there are lots of ladies in midlife who’re not seeking to leap, dash, or crush burpees anymore. And guess what? You don’t must. If conventional HIIT feels just a little 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 instantly, your day by day stroll turns into a fat-burning, heart-boosting exercise that really feels doable. No fancy tools. No pounding. Simply outcomes.
Don’t get me flawed… HIIT coaching is nice for all ages relying in your health degree. 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 girl, IWT has grow to be one thing I do weekly!
What Is Interval Strolling Coaching (IWT)
Consider IWT as the perfect of each worlds: the benefit and accessibility of normal 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 straightforward 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.
Preserve studying to get a FREE WORKOUT with me under!
Advantages of Interval Strolling Coaching
Interval strolling presents a robust but joint-friendly strategy to enhance metabolism, enhance cardiovascular well being, and improve endurance—making it a great fat-burning exercise for girls over 50.
Let’s discover a few of the prime advantages!
1. Low-Affect, Excessive-Reward
Strolling is already some of the accessible and sustainable types of motion on the market. Add in intervals, and also you’ve obtained a recipe for higher coronary heart well being, calorie burn, and endurance—with out straining your knees, hips, or again.
If you happen to’ve obtained cranky joints (good day, menopause-related joint stiffness), IWT is a game-changer. It retains you transferring 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 known 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 general endurance and longevity.
3. Burns Extra Energy (Sure, Even After You’re Finished!)
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 useful motion. It recruits your leg muscle mass, glutes, core, and stabilizers to help steadiness and energy. This sort of motion helps you progress by life with confidence, whether or not you’re chasing grandkids, strolling up hills, or hauling groceries.
Add my favourite flexibility workouts and my prime 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 on daily basis, IWT meets you the place you’re. You’ll be able to improve depth by making your quick intervals just a little longer, strolling hills, and even including a weighted vest (whenever you’re prepared!).
Discover how I exploit a weighted vest throughout walks, and my prime ideas for burning extra fats whereas strolling to spice up your exercises!
How To Begin Interval Strolling Coaching
Getting began is straightforward. You don’t want to attend till Monday or purchase a factor—simply lace up your footwear and go.
Right here’s find out how 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 straightforward 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 pace that makes dialog really feel barely tough. Suppose “energy stroll,” not “Olympic dash.”
- Use a watch or app: A easy timer, health tracker, or strolling app might help you keep on monitor. I exploit the cease watch on my iPhone.
- Keep it up: Intention for two–3 IWT periods per week, every lasting approx.15–half-hour. Consistency is the place the magic occurs.
- Put on correct footwear: pair of strolling footwear makes a distinction over time. I personally like good arch help and further cushioning. These are the rules I exploit to select the perfect strolling footwear!
Adapting Interval Strolling Coaching to Your Health Stage
Top-of-the-line issues about IWT is that you could modify it to fulfill your wants. Listed here are some basic pointers to get began at your degree.
Newbie: Stick to shorter quick intervals (30 seconds to 1 minute) and longer recoveries. Give attention to effort, not pace.
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 Ladies Over 50
As somebody who has lived by being pregnant, perimenopause, and publish menopause—and labored with 1000’s of ladies over time—I do know firsthand that consistency trumps depth. Strolling is one thing most of us take pleasure in, and which means we’re extra prone to keep it up.
IWT lets us take one thing we already love and easily degree it up.
It’s enjoyable. It’s environment friendly. And it meets you the place you’re. 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 must imply “simply going for a stroll.” It may be a robust exercise that helps your coronary heart, metabolism, and temper—with out hurting your joints or draining your vitality.
So should you’re a midlife girl on the lookout for a brand new strategy to really feel robust, energized, and empowered, attempt IWT. It’s easy. It’s sensible. And most significantly—it really works.
Wish to stroll with me? Click on under for a FREE 20 minute interval strolling exercise with me!
Discussion about this post