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.
- 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.
- This trending walking workout is appropriate for all clients because the intensity of the intervals is unique to each person’s current level of fitness.
- 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.
If you are an exercise professional interested in developing community and individual walking programs, check out this resource: Walk This Way!
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. 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. 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.
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.
Fartlek is a Swedish word meaning “speed play,” 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.
Here is a breakdown of the 5-2-4 walking workout. [To learn more about the first and second ventilatory thresholds (VT1 and VT2), which are used as intensity markers, check out this blog: What Is the Difference Between VT1, VT2 and VO2max?]
Workout Segment
Time
Instensity
Warm-up
5 minutes
Slow pace (effort level: 3-4 out of 10)
Can talk but not sing
Below VT1
Intervals
(Repeat 4 times for a total of 28 minutes)
Work: 5 minutes
Recovery: 2 minutes
Fast pace (effort level: 7 out of 10)
Cannot talk comfortably
VT2 and above
Slow pace (effort level: 3–4 out of 10)
Can talk but not sing
Below VT1
Cool-down
5 minutes
Slow pace (effort level: 3-4 out of 10)
Can talk but not sing
Below VT1
Note: VT1 = First ventilatory threshold; VT2 = Second ventilatory threshold
For what type of client is this workout appropriate?
This workout can be appropriate for all clients because it is based on individual intensity markers and not promoting that all people exercise at the same absolute intensity. Instead, they are exercising at a unique relative intensity based on perceived exertion or the ability to speak comfortably using the talk test. In other words, the intensity of the intervals is unique to each person’s current level of fitness.
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, it can be performed four days per week to meet the aerobic exercise component of the Physical Activity Guidelines for Americans.
Interval walking also provides a great opportunity for those who would like to add interval training to their workout routines to improve their cardiorespiratory fitness but need to do so at a lower impact or intensity compared to running and sprinting.
Is there evidence to support this type of exercise?
Yes. Interval walking is an evidence-based exercise program design. In fact, a recent study reported that interval walking can be used to improve muscle strength and physical fitness while also reducing aspects of health–related lifestyle diseases, such as improving glycemic control in those with type 2 diabetes and improving high-density lipoprotein (HDL) cholesterol levels. Another study showed that interval walking may also have a protective effect against age-associated declines in physical fitness in older people.
How can I get started?
The 5-2-4 workout can be added to a new or existing exercise routine quite easily by alternating between fast and slow walking. For beginning clients, it might be a good idea to start with one or two rounds of intervals and build from there. For example, a client could begin by adding one 5-minute fast-paced interval into their current walk and work their way up to four rounds over time. The idea is to get the heart beating faster and allow it to recover within a single workout period.
Conclusion
The 5-2-4 walking workout can be a safe and effective mode of exercise to bring about health–related changes. Speed play, or alternating between fast and slow walking, is an evidence–based approach for improving fitness and can add variety to exercise routines while supporting an active lifestyle.
If you are an exercise professional interested in developing community and individual walking programs, check out this resource: Walk This Way! In this toolkit, you’ll learn how to lead safe and effective walking programs and how to help people make walking a sustainable, healthy habit.
