Not everyone can stay consistent with their workout routine, nor is intense exercise everyone’s cup of tea; some people have to work it out with mild exercises and/or short strolls. In fact, for several years, walking 10K steps has remained the ultimate goal. Not only does it improve cardiovascular health, aid in weight management, and boost mood, but it also reduces the risk of chronic diseases.
But a new fitness trend demands just 30 minutes of your day and claims to provide better results. Here’s all you need to know about Japanese interval walking.
Also Read: Discover ‘Japanese Walking’: The Gentle Fitness Secret For A Healthier Heart.
What Is Japanese Interval Walking?
Japanese interval walking, also known as Interval Walking Training (IWT), has become a popular fitness routine in Japan. It alternates between periods of brisk walking (three minutes) and slower recovery walking (three minutes), ideally for 30 minutes at a time.
This approach is gaining popularity as a time-efficient way to improve fitness and overall health.
Dr Kristian Karstoft, Associate Professor at the University of Copenhagen, explains, "“The fast walking pace should be quick enough that you can’t speak in long sentences,” adding, "The slow intervals should be slow enough that you can fully recover.”
Dr Karstoft describes his experience of experimenting with Japanese interval walking around King’s Cross in central London. As per a report by The Guardian, Dr Karstoft starts walking briskly as though late for a train. Three minutes later, his watch beeped, and he slowed right down, shuffling along as if searching for a lost earring. Another beep, and he was off again, swinging his arms with purpose.
“I’ll admit, I felt a bit self-conscious about my sudden changes in pace. Without my two dogs to blame for the slow parts, I probably looked like someone who couldn’t decide whether to hurry or dawdle. But after 30 minutes, I felt warm, energised, and pleasantly surprised, without being completely out of breath,” he further said.
Benefits Of Japanese Interval Walking
The Japanese interval walking has been compared with High-Intensity Interval Training (HIIT), with some suggesting that the two methods are similar in offering results in less time.
Dr Shaun Phillips, senior lecturer in sport and exercise physiology at the University of Edinburgh, explains that “high-intensity exercise can give similar benefits to moderate-intensity exercise but in a shorter time frame or with a lower volume of exercise. Alternating intensities puts a bigger demand on the body to adapt.”
Additionally, a study published in The Journal of Sports Medicine and Physical Fitness showed that with the help of interval training, people with type 2 diabetes reported improved fitness by 16%, lost both total and visceral fat, and lowered their average and peak blood sugar levels. Steady walkers maintained their blood sugar but saw no big changes in fitness or body fat, while the no-exercise group’s blood sugar control worsened. The results suggest that adding bursts of faster walking can deliver bigger health gains than walking at a steady pace.
Also Read: Japanese Walking: What Is The Hype And Is It Really Worth It?
Who Should Try Japanese Interval Walking?
Dr Karstoft shares that interval walking can be beneficial for people who cannot put a lot of stress on their joints. It is particularly advantageous for middle-aged or older adults who aren’t in the habit of regular training. Additionally, those who are prone to injuries or people who have experienced prior injuries can also benefit from this fitness trend.