The Galloway method is an alternative to regain fitness and lose weight without the risk of injury after prolonged periods of physical inactivity. It can be a good option for people who cannot do strenuous exercise or who have just returned to training.
What exactly does it consist of? What are its benefits? Next, we want to clarify all doubts. In addition, we detail its main advantages and how to start implementing it.
What is the Galloway method?
The name of this method, Run Walk in English, comes from the mixture of running ( run ) and walking ( walk ). Therefore, as the name implies, it is a matter of resuming or starting physical activity, alternating these two modalities in the same exercise session. That is, the walking intervals will be combined with the running ones.
What are the advantages of this method?
If you’ve decided to start physical activity from a sedentary lifestyle or if you’re a regular athlete but haven’t trained for months, the Galloway method offers interesting advantages.
You should keep in mind that being in good physical shape leads, on the one hand, to a good functioning of the cardiovascular system. This means that the heart and lungs function well and are used to adapting to the intensity of exercise in order to continue providing the body with blood and oxygen.
On the other hand, a good physical condition allows the muscles, tendons and the locomotor system to be in good condition to carry out the chosen activity, at the desired intensity.
The problem arises if you start exercising abruptly, demanding too much of yourself, as the body may not respond as it should. Consequently, it increases the risk of injuries to the tendons, muscles, dizziness and other negative effects.
So whether you want to start a new active lifestyle or get back to your old training pace, you need to recondition your circulatory and cardiovascular systems. In this way, little by little, you will improve your fitness without suffering any kind of injury.
How to start applying the Galloway method?
The first thing you should consider before doing any kind of physical activity is to prepare and warm up your body. Proper heating will protect you from injuries of all kinds. Once you’ve warmed up and chosen your exercise environment, you can continue.
It’s all about finding your own pace and defining the series without trying too hard. In the first few days you can alternate, for example, sets of one minute of running and four minutes of walking, for a total of twenty or thirty minutes.
As the days progress, you can modify these sets to increase their intensity. That is, you can continue with sets of two minutes running and three minutes walking. Then three running and two walking… and so on.
To make this exercise even more effective, you should ensure that your walking minutes are dynamic. This means that you will not walk like walking, but at a fast pace. This will also allow you to activate your upper body, meaning your torso and arms.
The benefits of the method
Starting or resuming an active life will always be an improvement in health. If, in addition, you also accompany the practice of physical activity with a healthy diet, success is guaranteed. Keeping constant, little by little you will begin to see results like the following:
- More toned muscles.
- Fat loss.
- Better mood.
- Less anxiety and tension.
- Better lung capacity.
If, in addition, you do it consistently and responsibly, adapting your physical abilities and going at your own pace, you will protect yourself from injuries that can be very harmful.