Attention truckers let’s stet it up with interval walking. This is a perfect way to increase your efforts to add more movement into your day?
Maybe you are getting the toning or even stretching you need, but the cardio just isn’t there.
And it can be challenging. As someone who travels on and off quite a bit. The neighbor hood can look a bit sketchy when it comes to getting out for a walk.
I have no trouble hoofing it in the airport with roller bag in tow. But I know what you are thinking. Hope I’m usually pulled over in a truck stop parking lot, where do I go now?
And that’s a great point. Good news! Truck stops like TA Petro have roughly have 211 truckstops and of them have 171 have walking trails!
So depending on where you are located and where you drive regularly. At least you know there are some options made available!
But no matter what:
- You’ve got feet.
- You’ve got asphalt/parking lot
- A few minutes to burn on a break or parked for the night.
On an average day you want to walk close to 10,000 steps. However the average American barely walks 3,000-4,000 steps per day. Which is roughly 1.5 to 2 miles. The Department of Health and Human Services recommends you walk an average of 150 minutes a week!
Lets do the math. That’s roughly on 21.7 minutes PER DAY! That’s it!
So between you and me. We got this! And lets turn up the heat a bit so you can get the most bang out of your stride every single time!
Interval Walking Check List:
Protocol: Start small and simple. Try 5 minutes of easy walking. Next you want to increase intensity only about 15% for 4 minutes. And continue to do so every 4 minutes. Keep going until you reach your maximum amount of available walk time. And don’t forget to include a 2-5 minute cool down walk as well.
Example: 5 minutes of easy walking -> 15% increase for 4 minutes (total time 9 minutes) -> 15% increase for 4 minutes (total time 13 minutes) -> 15% increase for 4 minutes (total time 17 minutes) -> 15% increase for 2 minutes -> decrease to original pace for 2-5 minutes (total time 21-24 minutes)
What should the level of intensity be?
1 being no exertion at all
15 being maximal exertion
Start at about a 5 – “Light”. Much like a warm up in an exercise class.
And each increase, bump yourself up one exertion level.
Think of the goal to get to 10- “Hard”. Where the workout feels difficult, but you can keep going.
Every little bit counts.
Can’t do 20 minutes straight? Consider five minutes and increase rate each minute after minute for 3 minutes, with a cool down minute at minute five.
Interval walking is great for weight-loss. And if increasing your interval like above seems a bit much. Reduce the time and consider adding in 30 second rest periods.
The only excuses are the ones you make up in your head. It doesn’t matter if all you can do is one minute of walking and then you have to take a break. Because it all adds up. And the biggest critic is the one inside that head. And I want to tell you it’s all lies. You can do this! Walking can be fun. And it’s free!