Latest news with #HighIntensityInterval
Sydney Morning Herald
2 days ago
- Health
- Sydney Morning Herald
Forget 10,000 steps. The Japanese walking method is easier and faster
As fitness trends go, there's lots to like about Japanese walking. It's free, easy, time efficient and suits anyone unused to exercise. While walking 10,000 steps can take up to 100 minutes, the Japanese walking method takes just half an hour at a time – and the payoff could be healthier blood pressure, better cardio fitness and (maybe) better lower-body strength. Also called interval walking, it was developed by Japanese researchers two decades ago as a way of turning walking into a workout, and is like a soft version of High Intensity Interval Training. With HIIT, you switch between bursts of high intensity movements, like sprinting, and a few minutes of slower paced exercise that let you recover. With interval walking you're alternating three minutes of walking at a slower pace with three minutes of brisk walking at 70 per cent of your maximum heart rate. 'If you're very unfit this could be a great way to kick-start a journey to better fitness. To someone whose fitness level is low, brisk walking is a high intensity activity,' says Dr Angelo Sabag, lecturer in exercise physiology at the University of Sydney. There are good reasons to make a walk more intense. 'Exercising at higher intensities helps your heart pump blood more efficiently and improves how your body delivers and uses oxygen. Over time this makes everyday tasks, like walking up a hill feel easier because your body can meet the energy demands more effectively.' Although the Japanese research originally focused more on heart health, other studies have since found that, compared with walking at a steady pace, it can improve blood glucose control for people with diabetes – at least in the short term. Loading 'Most studies have only followed people for a few months, so it's hard to say how effective interval walking is for long-term glucose control. It could be helpful if done regularly, but to continue seeing improvements over time, you'll likely need to gradually increase the intensity and/or duration of exercise,' Sabag says. Another limitation of interval walking could be its effect on leg strength – the original Japanese research suggested that it may help maintain strength in the thigh muscles.
The Age
2 days ago
- Health
- The Age
Forget 10,000 steps. The Japanese walking method is easier and faster
As fitness trends go, there's lots to like about Japanese walking. It's free, easy, time efficient and suits anyone unused to exercise. While walking 10,000 steps can take up to 100 minutes, the Japanese walking method takes just half an hour at a time – and the payoff could be healthier blood pressure, better cardio fitness and (maybe) better lower-body strength. Also called interval walking, it was developed by Japanese researchers two decades ago as a way of turning walking into a workout, and is like a soft version of High Intensity Interval Training. With HIIT, you switch between bursts of high intensity movements, like sprinting, and a few minutes of slower paced exercise that let you recover. With interval walking you're alternating three minutes of walking at a slower pace with three minutes of brisk walking at 70 per cent of your maximum heart rate. 'If you're very unfit this could be a great way to kick-start a journey to better fitness. To someone whose fitness level is low, brisk walking is a high intensity activity,' says Dr Angelo Sabag, lecturer in exercise physiology at the University of Sydney. There are good reasons to make a walk more intense. 'Exercising at higher intensities helps your heart pump blood more efficiently and improves how your body delivers and uses oxygen. Over time this makes everyday tasks, like walking up a hill feel easier because your body can meet the energy demands more effectively.' Although the Japanese research originally focused more on heart health, other studies have since found that, compared with walking at a steady pace, it can improve blood glucose control for people with diabetes – at least in the short term. Loading 'Most studies have only followed people for a few months, so it's hard to say how effective interval walking is for long-term glucose control. It could be helpful if done regularly, but to continue seeing improvements over time, you'll likely need to gradually increase the intensity and/or duration of exercise,' Sabag says. Another limitation of interval walking could be its effect on leg strength – the original Japanese research suggested that it may help maintain strength in the thigh muscles.
Time of India
01-05-2025
- Health
- Time of India
High Intensity Interval Training (HIIT) can reverse heart ageing by 50%, even in middle aged people
Think you are too old to halt heart ageing? Think again. You can, in fact, turn back the clock on your heart at the age of 50, thanks to High Intensity Interval Training , or HIIT, that is considered an excellent workout for heart health. Here's how... Understanding HIIT first High Intensity Interval Training (HIIT) is a part cardio based workout style, where you alternate short bursts of intense exercise with periods of rest or lower-intensity movement. For example, you might sprint for 30 seconds, then walk for a minute (but not stop) and repeat this cycle several times. HIIT is a fairly simple exercise and can be done with cycling, running bodyweight exercises, or even swimming. How is it good for your heart? HIIT makes your heart work harder during the intense intervals, then lets it relax and recover during the rest periods. This 'stress and rest' pattern strengthens the heart muscle, improves blood flow, and helps your heart become more efficient, no matter what your age is. Here are some more benefits of HIIT... Improves heart flexibility As we age, our heart muscles and blood vessels can become stiff. HIIT helps make them more flexible, allowing blood to flow more easily. This flexibility is a key sign of a younger, healthier heart. Efficient oxygen use HIIT trains your heart and lungs to use oxygen more efficiently. This means your body can deliver more oxygen to your muscles and organs. Reduces your risk factors Regular HIIT lowers blood pressure, reduces bad cholesterol, and helps control blood sugar. All of these are major risk factors for heart disease and ageing. Can HIIT it reduce heart age by 50%? A groundbreaking study found that people who did HIIT workouts for several months saw their heart's 'biological age' drop by up to 50%. This means their hearts functioned as if they were decades younger, no matter what their current age was. The results were seen in both men and women, and even in people who hadn't exercised much before. How to get started You don't need fancy equipment or a gym membership to try HIIT. Here's a simple routine you can do anywhere: Warm up for 5 minutes (walking, light jogging). Sprint or go all-out for 30 seconds. Recover by walking or slow jogging for 1 minute. Repeat the sprint/recovery cycle 6-8 times. Cool down for 5 minutes. Start with just 1-2 sessions per week and build up as you get fitter. Is HIIT Safe for everyone? HIIT is generally safe for most people, but if you have heart problems or haven't exercised in a while, check with your doctor first. Any exercise comes with its risk factors, and should be vetted by a doctor first. Masterclass for Students. Upskill Young Ones Today!– Join Now
