Walking intervals in Japan, as an alternative to reaching 10,000 steps, is touted as the 'hidden key' to maintaining fitness without the need for a gym.
The Rise of the Japanese Interval Walking Method: A Revolutionary Approach to Fitness
The Japanese interval walking method, a unique form of exercise, has been gaining worldwide attention for its effectiveness and accessibility. This innovative approach to walking workouts was developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan, and has since become a fitness phenomenon [6].
The method involves alternating between three minutes of fast walking and three minutes of slow walking, repeated for about 30 minutes in total. During the faster pace, individuals should reach up to 80% of their maximum heart rate, while the slower pace allows for full recovery before the next fast interval [1][3][5].
This method offers numerous health and fitness benefits. For instance, it improves cardiovascular health by boosting aerobic capacity (VO₂ max), which measures the maximum oxygen your body can use during intense activity [2]. It also burns fat and aids weight loss more efficiently than walking a fixed number of steps, thanks to the intensity variation [1].
Moreover, Japanese walking lowers blood pressure and improves metabolic health, reducing the risk of chronic diseases [1][2]. It strengthens leg muscles and enhances endurance, contributing to better physical fitness and functional mobility [2][5].
One of the most appealing aspects of the Japanese interval walking method is its time-efficiency. Significant benefits can be achieved in just 30 minutes per session, approximately four times a week [2]. It is also low-impact and accessible, requiring no special equipment or gym membership, and being gentle on the joints while still producing meaningful health gains [2][3].
The method has been shown to support improved posture, gait, mindfulness, and overall wellbeing due to the mindful variation in walking speed and body mechanics [5]. It has even been suggested that a lifetime of brisk walking can potentially reduce one's biological age by 16 years, according to Professor Thomas Yates [4].
The Japanese interval walking method has been studied since around 2007, and early studies have shown notable reductions in body weight and lower blood pressure compared to lower-intensity walkers [7]. In recent times, it has been popularized on TikTok by users such as @paigepaxtonsnyder, with hundreds of videos showcasing fitness enthusiasts trying this innovative approach to walking.
Some people have even ditched the gym in favor of Japanese walking, finding it more engaging and sustainable while offering measurable improvements in fitness and health more quickly than steady-pace walking [1][3]. In summary, the Japanese interval walking method is a scientifically supported, efficient exercise regimen that combines lower and higher-intensity walking intervals to enhance cardiovascular fitness, muscle strength, and metabolic health, all while being accessible and joint-friendly [1][2][3][5].
The Japanese interval walking method, a unique form of exercise found in the realm of fitness and exercise, is also beneficial for health-and-wellness, as it improves cardiovascular health and reduces the risk of chronic diseases. Furthermore, this innovative approach to walking workouts, which involves science-backed lower and higher-intensity walking intervals, can potentially reduce one's biological age as suggested by Professor Thomas Yates.
