Trainer advises 15-minute walking routine for time-constrained individuals seeking exercise
Denise Chakoian, a renowned fitness trainer based in Rhode Island, has designed a 15-minute walking workout that offers numerous health benefits. As the founder of Core Cycle and Fitness LaGree—the first studio in Rhode Island to introduce the high-intensity, low-impact Lagree Method—Chakoian's expertise lies in creating fitness routines that are both challenging and gentle on the joints.
The workout involves switching between three different paces: comfortable, easy, brisk, and power walk. Here's a breakdown of the routine:
Warm-up (2 minutes)
Begin with a comfortable pace, taking several deep breaths to prepare the body. Focus on maintaining good posture with shoulders back, core engaged, and arms swinging naturally.
Warm-up Continued (minutes 3-4)
In minute 3, increase the pace to a brisk walk, and in minute 4, drop back to a comfortable pace.
Main Intervals (minutes 1-2 and 5-10)
For the main intervals, walk at a brisk pace for minutes 1 and 2, followed by a power walk in minute 5. In minute 9, settle into a power walk, and in minute 10, finish with a final strong, fast power walk push.
Cool-down (3 minutes)
The cool-down phase of the workout lasts for 3 minutes. Gradually slow the pace back to an easy walk during this period. In the cool-down, focus on controlling breathing to let the heart rate come down. The cool-down ends with light stretching, aiming to target the calves, hamstrings, and hip flexors.
Walking can help regulate blood pressure, boost circulation, and strengthen the heart muscle. Additionally, walking outdoors exposes people to fresh air and sunlight, which supports mood and vitamin D levels. Walking plays a major role in stress management and mental clarity.
Chakoian rates walking workouts for their cardiovascular benefits while being gentle on joints. Her 15-minute walking workout includes a 5-minute warm-up, a 10-minute body, and a 5-minute cool-down.
In minute 6, recover at an easy pace, and in minute 2, increase the pace to a brisk walk again for minutes 7-8. Remember, the effort level for each pace varies on a scale of 1-10, with the rate of perceived exertion being used to judge the pace.
Embrace the simplicity and effectiveness of Denise Chakoian's 15-minute walking workout, and reap the numerous health benefits it offers. Whether you're a fitness enthusiast or just starting your journey, this routine is a great way to incorporate exercise into your daily life.
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