{"id":14773,"date":"2025-07-24T23:13:54","date_gmt":"2025-07-24T16:13:54","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14773"},"modified":"2025-07-24T23:13:54","modified_gmt":"2025-07-24T16:13:54","slug":"the-5-2-4-walking-workout-an-interval-walking-program","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14773","title":{"rendered":"The 5-2-4 Walking Workout: An Interval Walking Program"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<table style=\"border-collapse: collapse; width: 99.9956%; border-width: 1px; background-color: #DADFE1;\" border=\"1\">\n<colgroup>\n<col style=\"width: 99.8937%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr>&#13;<\/p>\n<td style=\"text-align: center; border-width: 1px;\">&#13;<\/p>\n<p><span style=\"font-size: 14pt;\"><strong>Key Takeaways<\/strong><\/span><\/p>\n<p>&#13;<\/p>\n<ul>&#13;<\/p>\n<li style=\"text-align: left; font-size: 14pt;\"><span style=\"font-size: 14pt;\">The 5-2-4 walking workout is an evidence-based routine that blends fast and slow interval walking to boost cardiovascular fitness, improve metabolic health and add variety.<\/span><\/li>\n<p>&#13;<\/p>\n<li style=\"text-align: left; font-size: 14pt;\"><span style=\"font-size: 14pt;\">The name comes from the pairing of a 5-minute high-intensity interval with 2 minutes of slow-walking recovery, for a total of 4 rounds.<\/span><\/li>\n<p>&#13;<\/p>\n<li style=\"text-align: left; font-size: 14pt;\"><span style=\"font-size: 14pt;\">This trending walking workout is appropriate for all clients because the intensity of the intervals is unique to each person\u2019s current level of fitness.<\/span><\/li>\n<p>&#13;<\/p>\n<li style=\"text-align: left; font-size: 14pt;\"><span style=\"font-size: 14pt;\">Interval walking can be used to improve muscle strength and physical fitness while also reducing aspects of health-related lifestyle diseases. It may also have a protective effect against age-associated declines in physical fitness in older people.<\/span><\/li>\n<p>&#13;\n<\/ul>\n<p>&#13;<\/p>\n<p style=\"text-align: left;\"><span style=\"font-size: 14pt;\"><span class=\"TextRun SCXW243885375 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW243885375 BCX8\">If you are an exercise professional <\/span><span class=\"NormalTextRun SCXW243885375 BCX8\">interested in developing community and individual walking programs, check out this resource: <\/span><\/span><a class=\"Hyperlink SCXW243885375 BCX8\" href=\"https:\/\/contentcdn.eacefitness.com\/assets\/about-ace\/advocacy\/Walking_Toolkit_Community.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW243885375 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW243885375 BCX8\" data-ccp-charstyle=\"Hyperlink\">Walk This Way!<\/span><\/span><\/a><\/span><\/p>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p>\u00a0<\/p>\n<p>The 5-2-4 walking workout, which shakes up a typical walking session by adding higher-intensity intervals, has been trending on social media in recent weeks.<strong> The name comes from the pairing of a 5-minute high-intensity interval with 2 minutes of slow-walking recovery, for a total of 4 rounds.<\/strong> The goal of this blog is to answer some key questions you may have or that your clients may be asking about this growing trend.<\/p>\n<p>Taking a walk usually consists of working at a uniform intensity to achieve a steady state for a specific amount of time or distance, while interval walking mixes in periods of higher-intensity movement in a structured format. This type of workout is also called Fartlek walking.<\/p>\n<p>Fartlek is a Swedish word meaning \u201cspeed play,\u201d which describes the interaction between periods of higher- and lower-intensity effort, or active recovery. Fartlek training was developed in the 1930s by Swedish cross-country runners to improve their performance. As seen in the 5-2-4 walking workout, the concept can be adapted to a variety of sports and types of physical activity.<\/p>\n<p><span class=\"TextRun SCXW203085466 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203085466 BCX8\">Here is a breakdown of the 5-2-4 walking workout<\/span><span class=\"NormalTextRun SCXW203085466 BCX8\">. <\/span><span class=\"NormalTextRun SCXW203085466 BCX8\">[To learn more about the first and second ventilatory thresholds (VT1 and VT2),<\/span><span class=\"NormalTextRun SCXW203085466 BCX8\"> which are used as intensity markers,<\/span><span class=\"NormalTextRun SCXW203085466 BCX8\"> check out this blog: <\/span><\/span><a class=\"Hyperlink SCXW203085466 BCX8\" href=\"https:\/\/www.acefitness.org\/fitness-certifications\/ace-answers\/exam-preparation-blog\/3139\/what-is-the-difference-between-vt1-vt2-and-vo2-max\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW203085466 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW203085466 BCX8\" data-ccp-charstyle=\"Hyperlink\">What Is the Difference Between VT1, VT2 and VO<\/span><\/span><span class=\"TextRun Underlined SCXW203085466 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun Subscript SCXW203085466 BCX8\" data-fontsize=\"12\" data-ccp-charstyle=\"Hyperlink\">2<\/span><\/span><span class=\"TextRun Underlined SCXW203085466 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW203085466 BCX8\" data-ccp-charstyle=\"Hyperlink\">max?<\/span><\/span><\/a><span class=\"TextRun SCXW203085466 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW203085466 BCX8\">]<\/span><\/span><\/p>\n<table style=\"border-collapse: collapse; width: 99.9995%; height: 354.121px;\" border=\"1\">\n<colgroup>\n<col style=\"width: 33.3603%;\"\/>\n<col style=\"width: 33.3603%;\"\/>\n<col style=\"width: 33.3603%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr style=\"height: 19.2593px;\">&#13;<\/p>\n<td style=\"height: 19.2593px;\"><span style=\"font-size: 13pt;\"><strong>Workout Segment<\/strong><\/span><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 19.2593px;\"><span style=\"font-size: 13pt;\"><strong>Time<\/strong><\/span><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 19.2593px;\"><span style=\"font-size: 13pt;\"><strong>Instensity<\/strong><\/span><\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr style=\"height: 19.2593px;\">&#13;<\/p>\n<td style=\"height: 19.2593px;\"><span style=\"font-size: 13pt;\">Warm-up<\/span><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 19.2593px;\"><span style=\"font-size: 13pt;\">5 minutes<\/span><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 19.2593px;\">&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">Slow pace (effort level: 3-4 out of 10)<\/span><\/p>\n<p>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">Can talk but not sing<\/span><\/p>\n<p>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">Below VT1<\/span><\/p>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr style=\"height: 296.343px;\">&#13;<\/p>\n<td style=\"height: 296.343px;\">&#13;<\/p>\n<p><span style=\"font-size: 13pt;\"><strong>Intervals<\/strong><\/span><\/p>\n<p>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">(Repeat\u00a0<strong>4<\/strong>\u00a0times for a total of 28 minutes)<\/span><\/p>\n<p>&#13;\n<\/td>\n<p>&#13;<\/p>\n<td style=\"height: 296.343px;\">&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">Work:<strong>\u00a05<\/strong>\u00a0minutes<\/span><\/p>\n<p>&#13;<\/p>\n<p>\u00a0<\/p>\n<p>&#13;<\/p>\n<p>\u00a0<\/p>\n<p>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">Recovery: <strong>2<\/strong> minutes<\/span><\/p>\n<p>&#13;<\/p>\n<p>\u00a0<\/p>\n<p>&#13;<\/p>\n<p>\u00a0<\/p>\n<p>&#13;\n<\/td>\n<p>&#13;<\/p>\n<td style=\"height: 296.343px;\">&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">Fast pace (effort level: 7 out of 10)<\/span><\/p>\n<p>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">Cannot talk comfortably<\/span><\/p>\n<p>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">VT2 and above<\/span><\/p>\n<p>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">Slow pace (effort level: 3\u20134 out of 10)\u00a0<\/span><\/p>\n<p>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">Can talk but not sing\u00a0<\/span><\/p>\n<p>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">Below VT1<\/span><\/p>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr style=\"height: 19.2593px;\">&#13;<\/p>\n<td style=\"height: 19.2593px;\"><span style=\"font-size: 13pt;\"><strong>Cool-down<\/strong><\/span><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 19.2593px;\"><span style=\"font-size: 13pt;\">5 minutes<\/span><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 19.2593px;\"><span style=\"font-size: 13pt;\">\u00a0Slow pace (effort level: 3-4 out of 10)<\/span>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">Can talk but not sing<\/span><\/p>\n<p>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">Below VT1<\/span><\/p>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p><em>Note:<\/em> VT1 = First ventilatory threshold; VT2 = Second ventilatory threshold<\/p>\n<p><strong>For what type of client is this workout appropriate?<\/strong><\/p>\n<p><span class=\"TextRun SCXW160503675 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW160503675 BCX8\">This workout can be <\/span><span class=\"NormalTextRun SCXW160503675 BCX8\">appropriate for<\/span><span class=\"NormalTextRun SCXW160503675 BCX8\"> all clients because it is based on individual intensity markers and not promoting that all people exercise at the same absolute intensity<\/span><span class=\"NormalTextRun SCXW160503675 BCX8\">. Instead, they <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW160503675 BCX8\">are <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW160503675 BCX8\">exercising<\/span> <span class=\"NormalTextRun SCXW160503675 BCX8\">at a unique relative intensity based on perceived exertion or the ability to speak comfortably using the <\/span><\/span><a class=\"Hyperlink SCXW160503675 BCX8\" href=\"https:\/\/www.acefitness.org\/continuing-education\/certified\/january-2025\/8792\/talkin-about-the-talk-test-intensity-matters\/#:~:text=The%20talk%20test%20and%20the,ACE%20Integrated%20Fitness%20Training%20Model.\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW160503675 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW160503675 BCX8\" data-ccp-charstyle=\"Hyperlink\">talk test<\/span><\/span><\/a><span class=\"TextRun SCXW160503675 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW160503675 BCX8\">. In other words, <\/span><\/span><strong><span class=\"TextRun Highlight SCXW160503675 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW160503675 BCX8\">the intensity of the intervals is unique to each person\u2019s current level of fitness<\/span><\/span><span class=\"TextRun SCXW160503675 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW160503675 BCX8\">.<\/span><\/span><\/strong><\/p>\n<p><span class=\"TextRun SCXW160503675 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW160503675 BCX8\"><span class=\"TextRun SCXW192245643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW192245643 BCX8\">This workout can be implemented by those looking to start a walking program to improve their fitness and by those who are already walking consistently as part of a healthy lifestyle to add variety to their routine or to be more efficient. Because the workout is 38 minutes in duration<\/span><span class=\"NormalTextRun SCXW192245643 BCX8\">,<\/span><span class=\"NormalTextRun SCXW192245643 BCX8\"> it <\/span><span class=\"NormalTextRun SCXW192245643 BCX8\">can<\/span><span class=\"NormalTextRun SCXW192245643 BCX8\"> be <\/span><span class=\"NormalTextRun SCXW192245643 BCX8\">performed four days<\/span> <span class=\"NormalTextRun SCXW192245643 BCX8\">per week <\/span><span class=\"NormalTextRun SCXW192245643 BCX8\">to <\/span><span class=\"NormalTextRun SCXW192245643 BCX8\">meet the<\/span><span class=\"NormalTextRun SCXW192245643 BCX8\"> aerobic exercise <\/span><span class=\"NormalTextRun SCXW192245643 BCX8\">component<\/span><span class=\"NormalTextRun SCXW192245643 BCX8\"> of the<\/span> <\/span><a class=\"Hyperlink SCXW192245643 BCX8\" href=\"https:\/\/odphp.health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW192245643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW192245643 BCX8\" data-ccp-charstyle=\"Hyperlink\">P<\/span><span class=\"NormalTextRun SCXW192245643 BCX8\" data-ccp-charstyle=\"Hyperlink\">hysical <\/span><span class=\"NormalTextRun SCXW192245643 BCX8\" data-ccp-charstyle=\"Hyperlink\">A<\/span><span class=\"NormalTextRun SCXW192245643 BCX8\" data-ccp-charstyle=\"Hyperlink\">ctivity <\/span><span class=\"NormalTextRun SCXW192245643 BCX8\" data-ccp-charstyle=\"Hyperlink\">G<\/span><span class=\"NormalTextRun SCXW192245643 BCX8\" data-ccp-charstyle=\"Hyperlink\">uidelines for Americans<\/span><\/span><\/a><span class=\"TextRun SCXW192245643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW192245643 BCX8\">.<\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW160503675 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW160503675 BCX8\"><span class=\"TextRun SCXW192245643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW192245643 BCX8\"><span class=\"TextRun SCXW57990796 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW57990796 BCX8\">Interval walking also provides <\/span><span class=\"NormalTextRun SCXW57990796 BCX8\">a great opportunity<\/span><span class=\"NormalTextRun SCXW57990796 BCX8\"> for those who would like to <\/span><span class=\"NormalTextRun SCXW57990796 BCX8\">add<\/span><span class=\"NormalTextRun SCXW57990796 BCX8\"> interval training <\/span><span class=\"NormalTextRun SCXW57990796 BCX8\">to<\/span><span class=\"NormalTextRun SCXW57990796 BCX8\"> their workout routines<\/span><span class=\"NormalTextRun SCXW57990796 BCX8\"> to improve their cardiorespiratory fitness<\/span><span class=\"NormalTextRun SCXW57990796 BCX8\"> but need to do so at a lower <\/span><span class=\"NormalTextRun SCXW57990796 BCX8\">impact or intensity compared to running and sprinting.<\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><strong><span class=\"TextRun SCXW160503675 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW160503675 BCX8\"><span class=\"TextRun SCXW192245643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW192245643 BCX8\"><span class=\"TextRun SCXW57990796 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW57990796 BCX8\"><span class=\"TextRun SCXW212081883 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW212081883 BCX8\">Is there evidence to support this type of exercise?<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/p>\n<p><span class=\"TextRun SCXW160503675 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW160503675 BCX8\"><span class=\"TextRun SCXW192245643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW192245643 BCX8\"><span class=\"TextRun SCXW57990796 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW57990796 BCX8\"><span class=\"TextRun SCXW212081883 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW212081883 BCX8\"><span class=\"TextRun SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW264919444 BCX8\">Yes. <\/span><\/span><strong><span class=\"TextRun Highlight SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW264919444 BCX8\">Interval walking is an evidence-based exercise program design.<\/span><\/span><\/strong><span class=\"TextRun SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW264919444 BCX8\"> In fact, a recent study reported that interval walking can be used to <\/span><\/span><a class=\"Hyperlink SCXW264919444 BCX8\" href=\"https:\/\/cdnsciencepub.com\/doi\/10.1139\/apnm-2023-0595?url_ver=Z39.88-2003&amp;rfr_id=ori:rid:crossref.org&amp;rfr_dat=cr_pub%20%200pubmed\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264919444 BCX8\" data-ccp-charstyle=\"Hyperlink\">improve muscle strength and physical fitness<\/span><\/span><\/a><span class=\"TextRun SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW264919444 BCX8\"> while also reducing aspects of health<\/span><span class=\"NormalTextRun SCXW264919444 BCX8\">&#8211;<\/span><span class=\"NormalTextRun SCXW264919444 BCX8\">related lifestyle diseases<\/span><span class=\"NormalTextRun SCXW264919444 BCX8\">,<\/span><span class=\"NormalTextRun SCXW264919444 BCX8\"> such as improving <\/span><\/span><a class=\"Hyperlink SCXW264919444 BCX8\" href=\"https:\/\/link.springer.com\/article\/10.1007\/s00125-016-4170-6\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264919444 BCX8\" data-ccp-charstyle=\"Hyperlink\">glycemic control<\/span><\/span><\/a><span class=\"TextRun SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW264919444 BCX8\"> in those with type 2 diabetes and <\/span><\/span><a class=\"Hyperlink SCXW264919444 BCX8\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10194951\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264919444 BCX8\" data-ccp-charstyle=\"Hyperlink\">improv<\/span><span class=\"NormalTextRun SCXW264919444 BCX8\" data-ccp-charstyle=\"Hyperlink\">ing<\/span><span class=\"NormalTextRun SCXW264919444 BCX8\" data-ccp-charstyle=\"Hyperlink\"> high-density lipoprotein (HDL) cholesterol levels<\/span><\/span><\/a><span class=\"TextRun SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW264919444 BCX8\">. <\/span><span class=\"NormalTextRun SCXW264919444 BCX8\">Another study showed that interval walking may also have a <\/span><\/span><a class=\"Hyperlink SCXW264919444 BCX8\" href=\"https:\/\/faseb.onlinelibrary.wiley.com\/doi\/abs\/10.1096\/fasebj.2018.32.1_supplement.588.9\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264919444 BCX8\" data-ccp-charstyle=\"Hyperlink\">protective effect against age-associated declines<\/span><\/span><\/a><span class=\"TextRun SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW264919444 BCX8\"> in physical fitness in older people.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><strong><span class=\"TextRun SCXW160503675 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW160503675 BCX8\"><span class=\"TextRun SCXW192245643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW192245643 BCX8\"><span class=\"TextRun SCXW57990796 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW57990796 BCX8\"><span class=\"TextRun SCXW212081883 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW212081883 BCX8\"><span class=\"TextRun SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW264919444 BCX8\">How can I get started?<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/p>\n<p><span class=\"TextRun SCXW160503675 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW160503675 BCX8\"><span class=\"TextRun SCXW192245643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW192245643 BCX8\"><span class=\"TextRun SCXW57990796 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW57990796 BCX8\"><span class=\"TextRun SCXW212081883 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW212081883 BCX8\"><span class=\"TextRun SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW264919444 BCX8\"><span class=\"TextRun SCXW129628291 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW129628291 BCX8\">The 5-2-4 workout can be added to a new or existing exercise routine quite easily by alternating between fast and slow walking. <\/span><span class=\"NormalTextRun SCXW129628291 BCX8\">For beginning clients, it might be <\/span><span class=\"NormalTextRun SCXW129628291 BCX8\">a good idea<\/span><span class=\"NormalTextRun SCXW129628291 BCX8\"> to start with one or two rounds <\/span><span class=\"NormalTextRun SCXW129628291 BCX8\">of intervals <\/span><span class=\"NormalTextRun SCXW129628291 BCX8\">and build <\/span><span class=\"NormalTextRun SCXW129628291 BCX8\">from<\/span><span class=\"NormalTextRun SCXW129628291 BCX8\"> there<\/span><span class=\"NormalTextRun SCXW129628291 BCX8\">. For example, <\/span><span class=\"NormalTextRun SCXW129628291 BCX8\">a client<\/span><span class=\"NormalTextRun SCXW129628291 BCX8\"> could begin by adding one 5-minute fast-paced interval into <\/span><span class=\"NormalTextRun SCXW129628291 BCX8\">their<\/span> <span class=\"NormalTextRun SCXW129628291 BCX8\">current walk<\/span><span class=\"NormalTextRun SCXW129628291 BCX8\"> and work <\/span><span class=\"NormalTextRun SCXW129628291 BCX8\">their<\/span><span class=\"NormalTextRun SCXW129628291 BCX8\"> way up to four rounds over time. The idea is to get <\/span><span class=\"NormalTextRun SCXW129628291 BCX8\">the<\/span><span class=\"NormalTextRun SCXW129628291 BCX8\"> heart beating faster and <\/span><span class=\"NormalTextRun SCXW129628291 BCX8\">allow<\/span><span class=\"NormalTextRun SCXW129628291 BCX8\"> it to recover within a <\/span><span class=\"NormalTextRun SCXW129628291 BCX8\">single workout period.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><strong><span class=\"TextRun SCXW160503675 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW160503675 BCX8\"><span class=\"TextRun SCXW192245643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW192245643 BCX8\"><span class=\"TextRun SCXW57990796 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW57990796 BCX8\"><span class=\"TextRun SCXW212081883 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW212081883 BCX8\"><span class=\"TextRun SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW264919444 BCX8\"><span class=\"TextRun SCXW129628291 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW129628291 BCX8\">Conclusion<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/p>\n<p><span class=\"TextRun SCXW160503675 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW160503675 BCX8\"><span class=\"TextRun SCXW192245643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW192245643 BCX8\"><span class=\"TextRun SCXW57990796 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW57990796 BCX8\"><span class=\"TextRun SCXW212081883 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW212081883 BCX8\"><span class=\"TextRun SCXW264919444 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW264919444 BCX8\"><span class=\"TextRun SCXW129628291 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW129628291 BCX8\"><span class=\"TextRun SCXW220317464 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW220317464 BCX8\">The 5-2-4 walking workout can be a safe and effective mode of exercise to bring about health<\/span><span class=\"NormalTextRun SCXW220317464 BCX8\">&#8211;<\/span><span class=\"NormalTextRun SCXW220317464 BCX8\">related changes. Speed play<\/span><span class=\"NormalTextRun SCXW220317464 BCX8\">,<\/span><span class=\"NormalTextRun SCXW220317464 BCX8\"> or alternating between fast and slow walking<\/span><span class=\"NormalTextRun SCXW220317464 BCX8\">,<\/span> <span class=\"NormalTextRun SCXW220317464 BCX8\">is an evidence<\/span><span class=\"NormalTextRun SCXW220317464 BCX8\">&#8211;<\/span><span class=\"NormalTextRun SCXW220317464 BCX8\">based approach for improving fitness and can add variety to exercise routines while supporting an active lifestyle.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<table style=\"border-collapse: collapse; width: 99.9995%; border-width: 1px; background-color: #DADFE1;\" border=\"1\">\n<colgroup>\n<col style=\"width: 24.0665%;\"\/>\n<col style=\"width: 76.0145%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr>&#13;<\/p>\n<td style=\"border-width: 1px;\"><a href=\"https:\/\/contentcdn.eacefitness.com\/assets\/about-ace\/advocacy\/Walking_Toolkit_Community.pdf\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/ik.imagekit.io\/02fmeo4exvw\/blogs\/2025\/CTA%20Images\/Screenshot_24-7-2025_1078_contentcdn.eacefitness.com.jpeg\" width=\"197\" height=\"257\"\/><\/a><\/td>\n<p>&#13;<\/p>\n<td style=\"border-width: 1px;\"><span style=\"font-size: 14pt;\"><em><span class=\"TextRun SCXW216838400 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW216838400 BCX8\">If you are an exercise professional interested in developing community and individual walking programs, check out this resource: <\/span><\/span><a class=\"Hyperlink SCXW216838400 BCX8\" href=\"https:\/\/contentcdn.eacefitness.com\/assets\/about-ace\/advocacy\/Walking_Toolkit_Community.pdf\" target=\"_blank\" rel=\"noopener\"><span class=\"TextRun Underlined SCXW216838400 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW216838400 BCX8\" data-ccp-charstyle=\"Hyperlink\">Walk This Way!<\/span><\/span><\/a><span class=\"TextRun SCXW216838400 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW216838400 BCX8\"> I<\/span><span class=\"NormalTextRun SCXW216838400 BCX8\">n this toolkit, <\/span><span class=\"NormalTextRun SCXW216838400 BCX8\">you\u2019ll<\/span><span class=\"NormalTextRun SCXW216838400 BCX8\"> learn how to lead safe and effective walking programs and how to help people make walking a sustainable, healthy habit.<\/span><\/span><\/em><\/span><\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p>\u00a0<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/8928\/the-5-2-4-walking-workout\/?DCMP=RSSace-insights-blog\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#13; &#13; &#13; &#13; Key Takeaways &#13; &#13; The 5-2-4 walking workout is an evidence-based routine that blends fast and slow interval walking to boost cardiovascular fitness, improve metabolic health and add variety. &#13; The name comes from the pairing of a 5-minute high-intensity interval with 2 minutes of slow-walking recovery, for a total of &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14773","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.1.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"Key Takeaways The 5-2-4 walking workout is an evidence-based routine that blends fast and slow interval walking to boost cardiovascular fitness, improve metabolic health and add variety. 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