How to alternate running with walking and all the benefits

How to alternate the walk with the race? EIs it true that this is the most effective method of exercising, especially when you're not very fit? E what makes you lose weight the most: race and walk?

The alternation between walk e race It is a physical activity that dates back to the mid-eighties, when it was introduced with a real e Jeff Galloway's own method, a former Olympic athlete, was very popular in America. Until then, the only popular physical activity, e practiced at any level, was jogging, which however was regularly discarded by people who were untrained or not inclined to physical effort or to the practice of sports disciplines. Once the alternation between walk e raceGalloway realized that his method was a tailor-made solution for everyone, even for trained people, thanks to the performance benefits it produced. e to increase resistance. Hence the official birth of the system Run Walk Run, or Walk, Run, Walk.

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Run walk run method

Il Run Walk Run method, which alternates running and walking sessions walk, was created by former Olympic marathon runner Jeff Galloway.

The method involves a 5-minute run followed by a 2-minute walk, followed by another 5-minute run, and so on for half an hour. As you gain endurance, you can increase the duration of each workout.

How much to train

The ideal workout of alternating running and walking is 30-40 minutes, three times a week. However, a distinction must be made between beginners and trained individuals. In the first case, the advice is to alternate 2 minutes of fast walking with 1 minutes of slow walking. Only after that, and gradually, should you move on to running: 2 minutes of walking and 1 minute of running. For trained individuals, however, the alternating times can be shorter, a training session can last up to 45 minutes, and you can include uphill sections that help strengthen the glutes and engage the thighs where the muscle is most concentrated. cellulitis.

What helps you lose weight better: walking or running?

Although both are beneficial in terms of health, running helps you lose weight more than simply walking because it burns more calories, especially if you run for a long time, that is, longer than half an hour.

Benefits of running and walking

Sometimes at the end of the day we are so tired that we just can't dedicate a little of our time to jogging, yet moreThe more you walk or run during the week, the more positive health benefits you will get from itBoth running and walking lower blood pressure, cholesterol, and diabetes. This is according to research conducted at the NIH/National Heart, Lung, and Blood Institute by researcher Paul Williams and published in the journal Arteriosclerosis, Thrombosis and Vascular Biology.

Running and walking training program

The study compared over 33 runners with another 15 participants who don't run but enjoy walking. Both running and walking, although different in terms of intensity—running is more intense, walking is moderate—they still engage the same muscle groups and the same body parts.

Is it better to run or walk?

Comparing the two groups of participants, it emerged that, with the same calorie expenditure, both activities reduced cardiovascular risk. Specifically, running reduced the risk of hypertension by 4,2 percent, while jogging reduced it by 7,2 percent. For cholesterol, the percentages varied between 4,3 percent and 7 percent, respectively. The figures for diabetes were almost identical for both activities: 12,1 percent for running and 12,3 percent for walking.

But the benefits don't end there. A simple walk, in addition to its numerous health benefits, can also do a lot for the brain, mind, and spirit. According to a study conducted by British researchers at Heriot-Watt University in Edinburgh, a simple walk in nature can regenerate the mind and relieve mental fatigue caused by a hectic work schedule, stress, and various worries.

Running and walking to stay fit