Turn walking into a real workout with this new iFIT series

Walking is a serious exercise and it’s actually my best option for improving my cardio at any level. To make walking my new favourite training technique, I’m packing my bags and jetting off to the Dominican Republic for an exhilarating 12-session course with Phil Catudal. I’m getting my health back on track while discovering the rich history of this fascinating Caribbean country.

5 reasons to start walking with the Walking as Exercise series on iFIT

To improve my physical condition simply by putting one foot in front of the other amid the paradisiacal scenery of the Caribbean, I say yes! This walking series shot in the Dominican Republic is for me if:

• I want to start a gentle fitness regime as I haven’t exercised for a long time.
• I want to combine fitness with fun and relax on fabulous walks, discovering new landscapes.
• I want to look after my heart and live a healthy lifestyle but I’m not sure where to start.
• I already walk a bit, but I’d really like to turn this into a regular practice and learn techniques to better organise my training.
• I need goals to keep me motivated. Walking around my house is not enough for me anymore, I have trouble finding the desire to go out in winter.

Starting to walk: an introduction to interval work

The series is organised into 6 sessions of 20 to 30 minutes: each session will help me burn between 50 and 100 calories and I won’t even realise it, as I’m captivated by my coach’s anecdotes and the dreamy scenery around me. For this first part of the programme, this is how I begin:

1. My first walk takes place in the park of the Colonial Zone of Santo Domingo. A change of scenery is guaranteed, as my trainer shows me how to lay the foundations for successful fitness.
2. At a leisurely pace, I walk along a path through the heart of the jungle and am rewarded for my efforts by arriving at the beautiful beach of Playa Frontón. Along the way, I learn more about the country and its history.
3. I visit the Samana Peninsula, and more specifically, Cabo Samaná. As I walk, captivated by the magnificent landscape, my coach encourages me to keep a steady pace and tells me some more secrets about this part of the island.
4. I continue my discovery of this peninsula with an initiation to interval walking. I intensify my steps several times for 1 minute, then recover for 3 minutes at a quieter pace. I walk alongside the horses then I admire the El Limón Waterfall, nestled at the end of a jungle path. This session is a highlight of the series!
5. I take a walk on one of the most beautiful Dominican beaches, Playa Ermitaño, which is isolated and exceptionally preserved. I continue the interval training with 2-minute sets at a steady pace, followed by 2 minutes of recovery, all the while feeling like I’m on the verge of discovering a treasure.
6. Still by the sea, this time in Playa Rincón, I do a few bursts of brisk walking and my coach encourages me all the way to the end of the session, saving me a surprise!

Picking up the pace: fast walking and longer sets

I’m continuing with the second part of the Walking as Exercise series. I can walk faster and longer:

1. This steady pace session takes me to the Aguas Blancas Waterfall. I walk through mountain meadows and learn how to set goals to progress quickly from Phil Catudal.
2. I follow this with two 4-minute intervals, still at a medium pace, and then two more intervals where I speed up, all the while enjoying spectacular views of the tree-filled landscape of Villa Pajon.
3. After all this effort, I relax with a recovery run through the National Botanical Gardens of Santo Domingo.
4. I resume interval training on Santo Domingo’s waterfront boulevard. After two quick sets and a five-minute recovery, I reach my fastest walking speed ever for one minute.
5. Cultural visit at a medium pace: I learn about the Baní salt mines and the importance of this historical site for the country.
6. For this last session, I walk through the sand dunes of Baní to finish this series in a beautiful setting with a splendid view!

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