Preferring a non-running routine? I found Japanese walking intervals, a low-impact method, to swiftly boost fitness levels.
Get in on the action with this revolutionary fitness trend - Japanese walking intervals! It's a low-impact, versatile workout that can help boost your cardiovascular health and longevity.
Developed by Japanese scientists, this workout includes periods of brisk walking followed by recovery, making it an accessible option for anyone, whether you're outside for a walking workout, hitting the gym, or looking for a new treadmill routine.
The evidence is clear: after just six months, Japanese walking intervals can significantly enhance your health markers, such as blood pressure, blood glucose, BMI, aerobic capacity, and strength compared to traditional walking [1][3].
Here's what you need to know to give this workout a try:
What are Japanese walking intervals?
In essence, it's interval training while walking, with fast walks aimed at 70% of your peak aerobic capacity and slow walks at 40% [2]. The original study recommends repeating the cycle five times for a minimum of 30 minutes, with a goal of doing the workout five days a week [2].
Despite the boom in fitness trends, these walking intervals stand the test of time [1]. Being easy on your joints and requiring minimal equipment, it's a sustainable way to improve your fitness. Best of all, 95% of participants in the original study followed the method for the entire study period [1], proving its lasting appeal.
Benefits of Japanese walking intervals
Cardiovascular health
Japanese walking intervals can significantly improve your aerobic capacity, a key sign of improved cardiovascular fitness [1]. It's all about training your heart to recover quickly between efforts, building 'cardiac flexibility' for a stronger, more efficient heart [1].
Strength and Endurance
By training at various intensities, Japanese walking intervals can help build lower body muscle endurance [1]. And for women, it's a great way to maintain or improve muscle strength during menopause when oestrogen levels decline [1].
Weight Loss
The high-intensity intervals of Japanese walking can create EPOC (Excess Post-exercise Oxygen Consumption), also known as the 'afterburn effect.' It means that your metabolism remains elevated for hours after you finish, continuing to burn calories at a higher rate [1].
Pro-Tips for Your Japanese Walking Intervals Journey
- Calculate your maximum heart rate: Subtract your age from 220 [1]. To find your fast walking heart rate aim for 70%, and 40% for your slow walking heart rate [1].
- Embrace tech: Track your progress with heart rate monitors or fitness trackers for a more accurate reading.
- Mix it up: Combine Japanese walking intervals with resistance training for a well-rounded workout. Consider incorporating squats, deadlifts, and rows to complement your lower body endurance.
- Stay consistent: Challenge yourself to stick with the routine for better results, but be sure to take rest days and adjust as needed [1].
- Keep it simple: Whether you're jogging in the park or using a treadmill, the most important thing is enjoying your walk and making it a regular habit!
So, lace up those sneakers and hit the pavement or treadmill for improved health, strength, and a little fun! Starting your morning with Japanese walking intervals is an easy, sustainable way to stay fit and active.
[1] Review of Interval Walking Training (Chrétien et al. 2020)[2] Original Study (Shimomura et al. 1998)[3] Mayo Clinic Proceedings (Shimomura et al. 1998)[4] Study on High-Intensity Interval Training (Holland et al. 2018)[5] Study on the Effect of Interval Walking Training on Physical Fitness (Shimomura et al. 1998)
- Incorporating Japanese walking intervals into your routine can help enhance various health markers, such as blood pressure, blood glucose, BMI, aerobic capacity, and strength compared to traditional walking.
- By combining Japanese walking intervals with resistance training, you can create a well-rounded workout that improves both your fitness and strength.
- Japanese walking intervals can be easily adapted to a variety of settings, including outdoor walks, gym workouts, or treadmill routines, making it an accessible option for anyone seeking to improve their cardiovascular health, strength, and endurance.
- The benefits of Japanese walking intervals extend to weight management as well, with the high-intensity intervals promoting EPOC (Excess Post-exercise Oxygen Consumption) and a higher calorie burn for hours after the workout.
- By following Japanese walking intervals consistently and calculating your heart rate, you can enjoy improved health and wellness, whilst maintaining a fun and sustainable lifestyle focused on fitness and exercise.
