Tried the "Three-Three Walking Workout" for a week, developing an addiction to it since
The 3x3 Walking Workout: A Novel Way to Boost Cardiovascular Fitness
For individuals seeking a change from their usual walking routine, the 3x3 walking workout offers an excellent approach to enhance cardiovascular fitness. This workout consists of alternating between periods of brisk walking and regular walking.
To undertake the 3x3 walking workout, warm up by walking briskly for five minutes at a comfortable pace, followed by intervals of fast-paced walking for three minutes, then returning to the brisk walking pace for three minutes. Repeat this sequence five times for a total workout duration of 35 minutes.
This routine, also recognized as the Japanese Interval Walking or simply 3x3 walking, provides several benefits for overall fitness and health. These benefits include:
- Improved Aerobic Fitness: The quicker intervals elevate the heart rate, thereby increasing cardiovascular endurance.
- Leg Strength: Regular intervals of brisk walking help strengthen the legs, especially muscles in the lower body.
- Low-Impact: Unlike high-impact exercises such as running, this workout minimizes the risk of injury, making it suitable for older adults and those with joint issues.
- Increased Caloric Burn: Alternating between brisk and low-intensity walking results in a more efficient calorie burn than steady-state walking.
- Mental Health Benefits: The structured nature of the workout can provide mental clarity and stress relief due to the rhythmic pattern and the sense of accomplishment.
For those looking to introduce a low-impact, accessible workout into their routine to improve metabolism, heart rate, and mood, the 3x3 walking workout may be an excellent choice. As with any new exercise regimen, it is always advisable to consult a doctor before starting, particularly for individuals who are complete beginners, have experienced injuries, or pregnancy.
By incorporating the 3x3 walking workout into a health-and-wellness plan, individuals can boost both aerobic fitness (through the quicker intervals that elevate the heart rate) and leg strength (from the regular intervals of brisk walking), all while keeping the workout low-impact and minimizing the risk of injury compared to high-impact exercises. Furthermore, embracing this fitness-and-exercise routine offers additional benefits, such as improved mental health due to the structured nature, stress relief, and a more efficient calorie burn than steady-state walking, making it suitable for overall health-and-wellness.
