Combining Walking And Running To Help With Weight Loss

Combining walking and running is an alternative form of exercise to improve fitness or lose weight  without the risk of injury when the lack of exercise is prolonged. It can be a good option for people who are unable to do strenuous exercise or are just returning to exercise routines.

What exactly does combining walking and running consist of? What are the benefits?

This article answers these questions. We have also listed the main benefits of that method and how the method is implemented in practice.

What does combining walking and running mean?

As the name of the method already suggests, it is about starting or continuing physical activity by varying these two activities during the same workout. Walking intervals are thus combined with running intervals.

What are the benefits of this method?

Whether you’ve decided to start physical activity after a little mobile lifestyle or are a regular athletic person who hasn’t trained for several months, combining walking and running offers interesting benefits.

Keep in mind that  good physical condition leads to the proper functioning of the cardiovascular system. This means that the heart and lungs work well and are used to adjust the intensity of the exercise so that the body can continue to produce blood and oxygen.

Good physical condition also allows the muscles, tendons and musculoskeletal system to function to do the activity you want at a level of intensity that suits you.

However, problems arise if you start exercising suddenly by demanding too much from yourself,  as your body may not react to it the way you want it to. This increases the risk of tendon damage, muscle tears, dizziness and other negative effects.

Whether you are starting a new active lifestyle or returning to your old workout rhythm, you need to make sure you get used to the musculoskeletal system again. That way, you will be able to gradually improve your physical fitness without suffering from physical injuries.

How to start a form of exercise that combines walking and running

First, you should consider preparing and warming up before doing any kind of physical activity. Proper  heating will protect you from all kinds of injuries. You can start training after you have warmed up and chosen the place where you plan to exercise.

Then you just need to find your own rhythm and set intervals to avoid straining yourself too much. In the first few days, you can vary the intervals, for example, from a minute run to a four minute walk and do it for a total of 20-30 minutes.

As the days progress,  you can adjust these intervals to increase the intensity. So you can continue the two-minute run and the three-minute walk in sets. Then you can try a three minute run and a two minute walk and so on.

To make this form of exercise more effective, you need to make sure that the time spent walking is dynamic. So this means walking at a fast pace instead of tossing. It also helps to firm the upper body and arms.

Benefits of the method

Starting or continuing an active life always improves health. If you also combine this physical activity with a healthy diet, success is guaranteed. As you keep track of your exercise, you will gradually begin to notice the following types of results:

• Firmer muscles
• Fat reduction
• Better mood
• Less anxiety and excitement
• Better lung capacity

If you exercise safely and responsibly based on your own physical ability and progressing at your own pace, you will protect yourself from possible injuries caused by exercise.