Japanese Walking vs Running: Which is better for burning calories and losing weight?
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Understanding Japanese Interval Walking
Cardiovascular Benefits: Similar Aims, Different Paths
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Calorie Burn: Which Is More Efficient?
Choosing What Works for You
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What is Japanese interval walking?
Who created this fitness method?
As fitness trends evolve, a method gaining traction globally is the Japanese style of interval walking — a practice rooted in structured alternation between gentle and brisk walking. Often compared to running, this technique, developed through clinical research in Japan, has prompted many health enthusiasts to question: Which is more beneficial — Japanese walking or running?The Japanese Interval Walking Training (IWT) method, formulated by researchers including Dr Hiroshi Nose and documented in Mayo Clinic Proceedings, recommends a simple yet effective format: walk at a low intensity for three minutes, then switch to a faster pace for the next three, repeating this cycle five times. This 30-minute session alternates effort to build cardiovascular endurance without high-impact stress.Unlike traditional walking, IWT introduces intervals that elevate heart rate, mimicking the exertion pattern of more intense workouts while maintaining accessibility for beginners, seniors, or individuals recovering from injury, as mentioned in a report by Tom's Guide.Both running and interval walking are recognised as strong cardio activities, known to improve heart health, boost metabolism, and strengthen muscles and joints. From mood enhancement to stress reduction, the psychological gains are substantial with both practices.Each also contributes to weight management, though results will depend on the combination of physical activity and diet, particularly maintaining a caloric deficit.The distinction lies in intensity and accessibility. Running demands greater cardiovascular and muscular engagement and may not suit everyone due to its higher impact on joints. Japanese interval walking, by contrast, offers a lower-impact, beginner-friendly option that still challenges the body through its built-in variation of pace.For those aiming to shed weight, calorie expenditure is often a key metric. According to available estimates, a 155-pound adult running a 5K at a slight incline can burn approximately 375 calories, as per a report by Tom's Guide.In comparison, the same individual performing a 30-minute Japanese interval walk is expected to burn between 100 and 200 calories, depending on effort, speed, and terrain.While running clearly provides a higher caloric output in a shorter span, interval walking offers a viable, sustainable path for those unable or unwilling to engage in high-impact exercises. Devices such as fitness trackers can aid individuals in monitoring their personal metrics, providing a clearer picture of what works best for them.The question of which is 'better' — Japanese walking vs running — ultimately rests on personal needs and preferences. If injury risk or low stamina is a concern, interval walking may be a gentler entry point into regular exercise. Running, however, remains the go-to for those seeking faster results in terms of calorie burn and cardiovascular load.Equipment needs also vary. While running may require specialised footwear and activewear, walking can be done with minimal gear, although supportive shoes are still recommended.It's a walking method alternating 3 minutes of gentle walking with 3 minutes of brisk walking, repeated for 30 minutes. Developed in Japan, it builds endurance while being easy on the joints.Japanese researchers, including Dr. Hiroshi Nose, developed the method, and it's been documented in medical journals like Mayo Clinic Proceedings.
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