All You Need To Know About the Viral Japanese Interval Walking Trend

Many of us are aiming to finish our daily 10,000 steps. But some of us are bored of it already. If you are someone who is done with counting steps, and looking for something new, then we are here to help you. We are here to recommend the Japanese interval walking – which is currently in popular demand among people, and is viral among netizens. Would you like to know more about this walking method? Read on.

What is Japanese Interval Walking?

The name 'Japanese walking’ has been derived from research conducted in Japan. It is also known as Japanese interval walking. It has gained popularity all around the world, and rightly so. This form of exercise involves walking at a high intensity level for three minutes. Then it is followed by three minutes of walking at a lower intensity. This process is repeated for a minimum of 30 minutes, four times a week.

Research on the Japanese interval walking method was undertaken at Shinshu University in Japan. It is thus an evidence-based approach which improves cardiovascular health, muscle endurance and strength, and overall physical endurance.

While walking, we mostly maintain a fairly constant pace. But the Japanese walking method tells us how we can vary our speed – from fast walking to a very slow one, and vice versa.

Benefits of Japanese Interval Walking

Several studies have shown how the Japanese interval has a plethora of benefits. Let’s take a look at some of them:

Improves heart health: This method of walking will strengthen your heart, improving blood circulation.

Enhances fat loss: It can increase metabolism and fat loss, as compared to a steady walk.

Increases muscle strength: The Japanese interval walking can engage more muscles, improving strength in the legs and core.

Improves endurance: This walking method is said to significantly increase one’s stamina.

Better blood sugar control: Research in Japan stated that this method can lower blood sugar levels, reducing their risk of diabetes.

Also Read: Expert Shares The Best Time To Walk Post Meals For Diabetics 

Who Can Benefit From Japanese Interval Walking

This method of walking is for everyone, but some examples of those who can especially benefit from it are as follows:

• Busy professionals who lack time to train.
• Senior citizens who aim to increase their stamina without too much exercise.
• Individuals who want to embark on a weight loss journey.
• Beginner walkers who want to stay active.

Process of Japanese Interval Walking

If you are wondering how you can start with the Japanese interval walking method, here are the steps:

Warm-up: Start every workout with a 5-minute warm-up.

Speed Interval: Begin your first interval after the warm-up. If you are a beginner to this exercise style, begin with a short 30-second interval.

Moderate Pace Interval: After 30 seconds, come back to your moderate walking pace for 2 minutes and 30 seconds. This marks the end of your first interval set.

Repeat: Repeat the interval set four more times for five interval sets (15 minutes).

Cooldown: End the workout with a 5-minute cooldown.

Tips To Keep in Mind During Japanese Interval Walking

Let’s take a look at some tips one can keep in mind while following this method:

• Use a timer or a fitness application on your device.
• Set your timer for every 3-minute intervals (or your preferred intervals).
• Wear comfortable shoes.
• Familiarize yourself with the path or route before walking.
• Stay motivated and consistent.
• Along with the Japanese interval walking, follow a well-balanced, nutritious diet for best results.

Also Read: Why Walking Right After Eating Could Be the Belly Fat Solution You Need

The Final Word

The Japanese interval walking involves walking at a high intensity level for three minutes, followed by three minutes of walking at a lower intensity. This is repeated for a minimum of 30 minutes, four times a week. It is said to have a plethora of health benefits.