SUMMER CHALLENGE IV: WALKERS

Earned Runs bib sticker image screenshot Taken by PKSenagore July 2017 All rights reserved.

SUMMER ‘SERIES SWEEP’ FOR WALKER STARTS JULY 1!  THIS HIGH INTENSITY INTERVAL TRAINING (HIIT) WALKING CHALLENGE HAS SCIENTIFIC RESEARCH BACKING! The definition of a sports championship series sweep was explained in the blog post that introduced the fourth summer challenge for runners, walkers, cyclists, and aqua-walkers. 
 
It’s one team winning the first 4 straight games of a 7- game series, without a loss.   
 
Why is this summer challenge being re-introduced just for walkers in mid-summer? 
 
Because the original 2017 challenge was designed specifically for walkers and rolled out in July. Another reason is that people who enjoy walking at a strolling pace may have resisted following a structured program.  They may require more encouragement to give HIIT walking a chance.    
 
Why push them to start? Because the exciting research on which the challenge is based was performed with walkers.  Taking on this challenge may lead to health and fitness changes that walkers desire but cannot obtain with continuous movement.
 
The 2004, 2014, and 2016 scientific research studies of Dr. Hiroshi Nose at the Shinshu University Graduate School of Medicine in Matsumoto, Japan and his team of researchers were explained in the intro post, as well as the connection to the HIIT Summer Challenge IV: ‘Series Sweep.’
 
“Taking the findings of this research into account, the SUMMER CHALLENGE IV was constructed for people who enjoy moderately easy walking, running, bicycling, or aquatic fitness sessions for exercise. It copies the Japanese research study protocol that led to walkers’ improvements in aerobic capacity, thigh muscle strength, and blood pressure. In it, challengers are invited to change their regular routine of continuous movement at a moderately easy pace to a high intensity interval training (HIIT) workout, over at least 30 minutes each day, for most days of the week.”
 
“Committing to this SUMMER CHALLNGE IV can provide motivation to work towards a goal that helps aerobic exercisers become stronger and healthier. To SWEEP this ‘championship series’, by Earned Runs rules, means committing to the minimum 30-minute HIIT protocol on at least 4 of 7 days of the week, EACH WEEK from May 28 to September 5 without any ‘losses’ (skipped weeks). That’s only 14 weeks*.”
 
THE WALKERS 2018 SERIES SWEEP WILL BEGIN JULY 1 AND END SEPTEMBER 3; it’s a 9-week commitment. Participation involves “spending 3 minutes moving at a moderately easy level of intensity followed by 3 minutes at a more vigorous intensity and repeating the 6-minute routine at least 5 times to reach at least 30 minutes of total effort.”
 
Request Earned Runs bibs to help you stay on track or use another method to remain motivated.  If requested you’ll be mailed 4, which allows you to ask someone in your family or at work to join you. Or, keep all 4 yourself and encourage the others to request their own free bibs. Keep track of the days you followed the protocol on your bib.
 
SUMMER CHALLENGE IV:  WALKER SERIES SWEEP 
Perform the High Intensity Interval Training (HIIT) Protocol 4 of 7 days each week, from July 1 to September 5. 
 
HIIT PROTOCOL: 
Warm-up: 5 minutes easy walking
 
Cycle 1: High Intensity Interval Training (HIIT)
First 3 minutes: move at LEVEL 4 PACE, on a scale of 1-10 in intensity, 10 being highest intensity
Next 3 minutes, move at a harder, LEVEL 7 PACE 
 
REPEAT cycle 1 at least 4 more times (for a total of 5 or MORE cycles),
to equal at least 30 minutes HIIT
 
Cool-down: 5 minutes easy walking
 
You can do this! Try for every other day at first, as your legs may be a bit sore afterward. The protocol and a calendar for the full Summer Series Sweep are available for download, and are also on the RESOURCES page.  
 
RUN AND MOVE HAPPY!
 
*NOTE: The original Japanese study continued about 22 weeks; Walker Challengers starting July 1 can opt to add an additional 13 weeks to this summer program by finishing on December 1, 2018, to parallel the 2004 research study protocol that ran from May 18 to October 15.
 
https://well.blogs.nytimes.com/2015/02/19/walk-hard-walk-easy-repeat/?mcubz=0&_r=0
 
https://www.ncbi.nlm.nih.gov/pubmed/17605959
 
https://www.ncbi.nlm.nih.gov/pubmed/25539937
 
https://www.ncbi.nlm.nih.gov/pubmed/26400416