Attention Truckers: Step It Up with Interval Walking
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 neighborhood can look a bit sketchy when it comes to getting out for a walk.
I have no trouble hoofing it in the airport with a 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 had 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!
Let’s do the math. That’s roughly 21.7 minutes PER DAY! That’s it!
So between you and me. We got this! And let us 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)
Walking is a simple yet often overlooked form of exercise. If you don’t want to end up in a wheelchair when you are older. Then get out of the chair now! This doesn’t mean you have to go out and get a gym membership, become a yogi, or join Cross Fit.
NBC News.com posted an article discussing how walking is the MOST underrated form of exercise. And I couldn’t agree more. “Walking can be as good as a workout, if not better than running,” says Dr. Matt Tanneberg, CSCS, a sports Chiropractor and Certified Strength and Conditioning Specialist in Phoenix, Arizona who works with elite athletes. “You hear of people ‘plateauing’ when they continue to do the same workout routine and stop seeing results. I see patients all the time that plateau from running, they will run the same distance, speed and time, day in and day out. You need to constantly be switching up your exercise routine in order to get the maximum benefit for your health.”
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.
In that same article NBC News posted John Ford, certified exercise physiologist, who runs JKF Fitness & Health in New York City. commented that: “In fact, walking is the suggested workout over running for many people. For example, those with knee, ankle and back problems and also for people who are overweight to obese. Walking is a lower impact exercise and can be done for longer periods of time.”
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!
When we tell ourselves we need to exercise or workout, what we are doing is putting that into a box. And in that box are stipulations around how that box should or should not be used. I want to encourage you to take exercise out of that box and see it has movement. Challenge yourself every day to move more. And do not mistake walking as just something you do. Because without walking the world is no longer accessible to you in the way you want. Walking is your independence, your freedom, your gateway into the world on many levels. So get out and walk today. The more you do it, the more you will want to do it!