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Japanese Interval Walking

by Sudha Chandrasekaran
(Coimbatore, India)

Japanese Interval Walking....The recent trend

With less and less proof to recommend the 10,000 steps per day rule, space has opened up for a new walking trend. Of late “Japanese walking”, which originated in Japan, as the name suggests, has come to the fore, with proponents claiming benefits for aerobic fitness and joint health.

What is Japanese walking?
Also known as Interval walking training (IWT), it is similar to running in intervals except that it is not complete running. ... Its popularity has soared in recent years, promising all the health benefits in a fraction of the time of a traditional workout. This method has been trending lately because it can help you to burn fat and lower your blood pressure. It is one of the latest fitness fads trending on social media. It is a 30-minute exercise regimen in which you alternate walking at a normal pace with bursts of speed. This method is appealing to several people. In this method, fast walking is done at a speed that you can maintain for about three minutes. This speed should be around 70% of your maximum aerobic capacity. After that, you walk slowly for three minutes at 40% of your maximum aerobic capacity, which is a low-intensity exercise level. This is to be repeated for at least 30 minutes on four days per week and should feel challenging. Keep switching between paces for 30 minutes. To put the speed into perspective, the fast intervals should be sufficiently energetic such that you are unable to speak in long sentences. The slower intervals provide an opportunity for recovery that walking so slowly feels unnatural. In Interval walking pace is more important than the number of steps. Pace is found to be potentially a more effective measure of improving health markers. This is the reason why intensity could get you better results than steady-state walking, despite your step count.

The present day thinking is that it is age which decides the daily step count and not the concept of 10000 steps for all. It does not fit into the ‘one size fits all’ approach! While 10,000 steps might not be necessary for your health, adding more steps to your day is not really a bad thing — but intensity does matter, which is what IWT is about. The goal of IWT was to increase physical fitness among middle-aged and older adults, and also help this group prevent lifestyle-related diseases such as diabetes and obesity. It has several health benefits- after just three months of doing this 30-minute interval walk three times a week. It was found that the participants' blood pressure and cholesterol had both lowered. IWT is more effective in improving the endurance and strength rather than regular walking.It also keep blood pressure at bay.
Experts say that, any walking for that matter is beneficial, but IWT may boost fitness and break plateaus. Japanese walking builds muscles, especially in your legs and also increases the aerobic capacity. As a result, you may have better coordination and balance, too. With a myriad of health positives, it could be your ultimate fitness solution,

The increase and decrease in pace also increases and decreases your heart rate, which can give your metabolism a boost and help you burn more calories, if walking for weight loss is your goal. If fitting long workouts into your routine feels overwhelming, this can be done with no equipment. Following Japanese walking, you can add a small workout into your daily walk and cover more distance in less time, which is an added bonus.

More lately, aged grown-ups who rehearsed Japanese walking for five months showed advancements in resting blood pressure, lower- branch muscle strength and VO2 maximum, a crucial index of cardiovascular fitness and aerobic abidance.

This exploration may have sparked the current popularity of this Japanese Interval Walking. Japanese walking is interesting to numerous because it offers an entry to exercise from a sedentary life. How do you know if you’re walking fast enough during your IWT? Walk as fast as you can without breaking into a race speed- Generally, a brisk walk is considered around 4 miles an hour or 15 minutes a mile, although everyone’s speed differs.As with any exercise, safety is crucial. Before rushing outdoors to try Japanese walking, consult your doctor, and stop immediately if you experience pain.

Keep in mind that you can also do this IWT indoors on a routine, especially if there is no regularly laid out walking track nearby.

It is possible to do IWT using a treadmill as well with gradient level set to 1 or 2.
as this grade mimics the resistance the average person gets from walking outdoors, However, it's judicious that people who are not used to exercising start with bouts of regular walking before doing IWT. Also, people battling with erratic blood pressure, severe arthritis, or those recovering from cardiac events should check with their doctor before starting interval walking,

Anyhow engaging with the outside is 100 percent better as it not only helps your overall health, but also helps engage your mind; reduces anxiety and connects you with nature
Interval walking is a great beginning to someone’s fitness trip.. But there are surely health benefits, if you stick with interval walking. Because it only requires time and comfortable shoes. IWT can be easily fit into someone’s exercise pattern rather than the ones that might require special outfit or a special room with various equipments. It may also be accessible to people who are unfit to do high- intensity exercise or high impact cardio.

Interval walking is not only for those who are new to exercise or have been unable to work out for a while. It can also be helpful for experienced runners, as it can aid in injury recovery and conditioning. Setting a daily step goal, whether you're walking at a steady pace or doing interval walking, is a great way to keep your body moving and active. When you're doing Japanese walking, you have to watch the time and your pace. This keeps you focused and helps prevent boredom, which keeps you motivated.

If long walks don't interest you, you might want to try Japanese walking.
However, the most important thing is to stick with your exercise plan.