A Smarter Way to

WALK FOR LONGEVITY
Interval training isn’t just about burning calories. It’s about protecting your future.
 

Here’s why… VO₂ max. Don’t let the term scare you. It simply means “volume of oxygen.” Think of it as your lung capacity, how much oxygen your body can use during exercise.

As we age, lung capacity decreases for everyone. Especially if you don’t challenge the system. But, intervals change that. Intervals train your lungs, your heart, and your muscles to use oxygen more efficiently, helping you maintain strength and vitality.
 
Walking in Zone 2 (a steady, conversational pace) is wonderful. It boosts your mitochondria, supports your brain, and builds a solid foundation. But Zone 2 alone doesn’t push your VO₂ max higher. Not when you’re just strolling the neighborhood, walking the dog, or chatting with a friend.
 
That’s where intervals come in. Just one session a week can increase lung capacity and prevent the steady decline that comes with age. A little pushing now pays big dividends for years to come.
 
There’s a lot of approaches to incorporate interval walking into your routine. Right now, the 4×4 method has been made popular by Peter Attia, a physician and longevity expert known for his bestselling book Outlive: The Science and Art of Longevity. I had the privilege of sitting down with the Outlive co-author, Bill Gifford, on The Art of Living podcast to discuss what really drives longevity—from lifestyle choices to the latest science.
 
The 4×4 Walking Method 
• Warm up for 10 minutes
• Push hard for 4 minutes at a pace you can sustain but feels challenging
• Recover for 4 minutes at an easy pace
• Repeat the cycle 4 times
• Cool down


Plant the heel, roll through the foot, and push… push… push… push. Hold that steady rhythm for four minutes. Recover. Repeat. Every time you do, your VO₂ max ticks higher. And that’s what makes everyday life easier.

 

That’s it. The magic is in the intervals.

Let’s Walk with Purpose!
Ready to break through a plateau and fire up your metabolism? Today’s 40-minute fat-burning walk mixes steady aerobic pushes with quick bursts so your VO₂ max gets the challenge it needs. You’ll stay motivated, energized, and strong the entire time. Let’s walk with purpose… and have fun while we do it. Just press play below! 

Turn Ordinary Walks Into Longevity Training

“After using Kathy’s walking program,​I lost about 55 lbs!”
– Ellen

The 6-Week LeanWalk program includes…

√ 5 audio walking audios, perfect for your outdoor walks or treadmill workout. Save them on your phone! 

√ 45-minute indoor walking video so you can get your extra 4,000 steps by walking in place in your living room.

Each workout adjusts either the duration or intensity. By changing what you ask your body to do, this program challenges you so you can keep making fitness progress.

The variety of workouts will help you..
Develop proper walking techniques
Enhance stamina and endurance 
Burn more calories with short interval bursts
Challenge the intensity with longer intervals
Prepare to walk for life with intervals that are closer together

 

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