Ditch the Run: “Japanese Walking” Trend Promises HIIT Benefits Without the Pain
Tired of the grueling intensity of HIIT workouts but still want to reap the rewards? A new trend called "Japanese Walking," or Interval Walking Training (IWT), is gaining popularity, promising similar benefits without the gasping for air and collapsing on the floor. This 3x3 method might be the perfect solution for those seeking an effective, accessible, and even age-defying fitness routine.
What is 'Japanese Walking'?
Forget leisurely strolls. IWT, developed in Japan by Dr. Hiroshi Nose, is a form of HIIT that alternates between three minutes of brisk walking and three minutes of easier-paced walking, repeated for at least 30 minutes. This seemingly simple routine is proving to be a powerful tool for improving overall fitness.
The Science Behind the Stride
The beauty of IWT lies in its simplicity and effectiveness. During the high-intensity intervals, your body burns more calories and utilizes glycogen stores, leading to increased fat burn and cardiovascular benefits. A study by Dr. Nose's team showed significant improvements in aerobic fitness and leg strength in older adults who practiced IWT four or more times per week for five months. It can also help lower blood pressure and heart rate, according to UC Davis Health.
"The key is to walk at a brisk pace that gets the heart rate up and makes you work harder," said Dr. Lauren Elson, medical editor of the Harvard Special Health Report Walking for Health.
More Than Just Steps: Real Benefits
Research suggests that consistent IWT can lead to measurable improvements in cholesterol, blood pressure, and blood sugar levels. Dr. Nose claims that participants improved their aerobic power and thigh muscle strength by 20%, effectively making them feel ten years younger. Interval training can improves age-related muscle loss.
Why It's Taking Off
In a fitness world often dominated by extreme workouts, IWT offers a refreshing alternative. It's accessible to people of all fitness levels, requiring only comfortable shoes and a willingness to walk with purpose. This walking method stops you from overthinking your fitness routine, and lets you just get started. Recent research has found that taking just 9,000 steps a day can help to lower your risk of developing 13 different cancers.
How to Incorporate IWT Into Your Routine
- Warm-up: Not required! You can jump right in.
- Intervals: Walk for three minutes at a normal speed, then walk for three minutes at a high intensity (as fast as you can without jogging).
- Duration: Repeat the intervals for 30 minutes or more.
- Tracking: Use a smartwatch or phone app to time the intervals.
Step into Smarter Fitness
"Japanese walking" presents a compelling alternative to traditional high-intensity workouts. It's a simple, effective, and accessible way to improve your fitness and overall health. Are you ready to ditch the run and embrace the power of the brisk walk? Give it a try and share your experiences in the comments below!
