What is the walking method "Kim Thuong Toan 5-4-3-2-1"?
This way of walking is designed like a pyramid of intensity with each time frame gradually increasing, then gradually decreasing:
5 minutes: Walk lightly to moderate speed.
4 minutes: Increase your walking pace faster.
3 minutes: Walk vigorously and decisively.
2 minutes: Walk nearly at a walking speed of strength.
1 minute: Walk at the fastest pace you can maintain sustainably.
At the end of the pyramid, practitioners repeat the process in the opposite direction (2-3-45) or switch to a 5-10 minute slow walk to cool down. The total duration of the workout is usually 20-30 minutes.
Levels may apply
Newcomers: Just change your walking speed according to each time frame.
Average: You can add a slight slope or choose a route with a steep slope.
Enhance: Increase the speed in sections 3-2-1 and repeat the pyramid rings more.
Why does this method help with weight loss?
This method helps lose weight not because it is a form of "color steering wheel" walking, but the effectiveness comes from the nature of intermittent exercise to help:
Increase calorie intake: The heart rate increases when rotating at a fast - slow pace, helping the body burn more calories in the same amount of time.
Improve fat utilization: High intensity interspersed with recovery time helps the body optimize fat burning.
Exercise fat burning effects (EPOC): High-speed sections that trigger the body to continue consuming energy after finishing the walk.
Activate more muscle groups: Getting around or climbing gently will affect the glutes, thighs and core muscles, helping to increase muscle mass - an important factor for metabolism.
Maintaining this habit combined with the right diet will help you lose weight sustainably. The duration of 20-30 minutes is also easy to arrange, reducing boredom thanks to constantly changing the tempo.
How to do it safely
Warm up 5-10 minutes before the workout and cool down similarly at the end.
Start with 1 pyramid ring 3-4 sessions/week.
People with cardiovascular disease, joint problems or taking medication should consult a doctor before taking intermittent breaks.
Suggested 30-minute training session
1. Warm-up (5 minutes)
Walk gently to warm up your muscles and increase your heart rate.
2. Intermittent walk along the pyramids (20 minutes)
- Increase and decrease the intensity in order:
+ 5 minutes: Walk quickly.
+ 4 minutes: Accelerate a little.
+ 3 minutes: Walk confidently and vigorously.
+ 2 minutes: Walk near your maximum.
+ 1 minute: fastest speed can be maintained.
- Reducing the intensity in the opposite direction:
+ 2 minutes: Walk harder but lighter than the previous leg.
+ 3 minutes: Walk quickly.
+ 4 minutes: Slow down but still keep a steady pace.
+ 5 minutes: Return to moderate walking.
3. Re heating - 5 minutes
Go slowly to get your heart rate back to normal.
