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Time of India
a day ago
- Health
- Time of India
Japanese Walking vs Running: Which is better for burning calories and losing weight?
Japanese interval walking alternating slow and brisk paces — offers a low-impact, beginner-friendly fitness method. Compared to running, it supports heart health and weight loss with less joint strain, making it ideal for a wide range of users. Tired of too many ads? Remove Ads Understanding Japanese Interval Walking Cardiovascular Benefits: Similar Aims, Different Paths Tired of too many ads? Remove Ads Calorie Burn: Which Is More Efficient? Choosing What Works for You FAQs 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 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 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 also contributes to weight management, though results will depend on the combination of physical activity and diet, particularly maintaining a caloric 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 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 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 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 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 needs also vary. While running may require specialised footwear and activewear, walking can be done with minimal gear, although supportive shoes are still 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 researchers, including Dr. Hiroshi Nose, developed the method, and it's been documented in medical journals like Mayo Clinic Proceedings.
Tom's Guide
3 days ago
- Health
- Tom's Guide
Japanese walking vs running — which is best for you?
So you're looking to increase your cardiovascular endurance, and you don't know whether to prioritize running or the Japanese Interval Walking Training (IWT) method that's growing in popularity right now. Below, we put the two head-to-head to help you decide which is best for your routine. In case you hadn't heard of it, the Japanese IWT method involves alternating your pace as you walk. You'll walk for three minutes at a low intensity, followed by three minutes at a higher intensity, repeated five times. It was developed in Japan by researchers, and is supported by the research of Dr Hiroshi Nose published in Mayo Clinic Proceedings. You can read what happened when our fitness editor tried Japanese walking for a week. Both interval walking and running are great forms of cardio. They'll both raise your heart rate and metabolism, and strengthen your muscles and joints over time. You can also expect both walking and running to help boost your mood and reduce your stress levels. They can also be used to lose weight, if paired with a good diet. If weight loss is your goal, you'll want to focus on being in a calorie deficit, which means burning more calories than you consume. If weight loss is your goal, you might be keen to know which form of cardio is likely to burn more calories. While the exact number of calories you burn depends on a number of factors, including intensity, workout length and biological factors like age, weight, sex, hormones and more. The best way to keep track of how many calories you're burning is to wear one of the best fitness trackers, which will do this for you. We have our concerns about Google's long-term plans for the brand, but right now, the Fitbit Charge 6 is the best fitness tracker on the market today thanks to its lightweight and diminutive size, support for an enormous range of workout types, and a smattering of useful smart features like Google Wallet and Google Maps. That said, as a rough guide, according to the Omni calculator, a 155-pound adult will burn around 375 calories running a 5K at a gradient of 1%. On the other hand, a 155-pound adult doing a 30-minute interval workout is more likely to burn between 100-200 calories, although this number will vary based on how hard you push yourself and any incline you cover. If you're looking to burn calories, you'll get there faster with running. Of course, burning calories isn't the only reason to work out. If you're a complete beginner or you're recovering from an injury, walking is much lower impact, so it might be a better place to start. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. What's more, if you're heading out for a run, you'll need a pair of supportive sneakers (check out the best running shoes to buy right now here), and probably a sports bra. As walking is lower impact, you won't need fancy equipment, although we'd recommend comfy shoes here too. The Saucony Ride 18 is our favorite running shoe for beginners. It's a no-fuss shoe that's comfortable, reliable, and responsive. And, you can get it for less than $100. The real answer to this question is which form of cardio to you enjoy the most. If you hate running, or running for 30 minutes is unachievable right now, it might be that interval walking is great way to burn more calories than you would if you walked at a steady pace. If you're a marathon runner, you might find walking intervals leave you wanting to move faster. There's no right or wrong, and both are fantastic ways to add more movement to your day and look after your physical and mental health.
Hindustan Times
22-05-2025
- Health
- Hindustan Times
Japanese walking: 30-min trick to fitness?
We all know walking is good for us — our smartwatches serve reminders about 10,000 times a day! But what if there was a smarter, science-backed method to hail its benefits? Enter the Interval Walking Technique (IWT). Created by Japanese exercise physiologist Dr Hiroshi Nose, this routine has turned the humble activity of walking into a supercharged method of reclaiming health! In fact, experts are suggesting that it might just be more efficient than clocking 10,000 steps a day — also a Japanese invention. Japanese interval walking aka IWT is a simple 30-minute routine of alternating slow and fast walking every three to five minutes. Designed to elevate the heart rate during the brisk intervals and recover during the slower phases, it helps prevent overexertion and joint pressure. Begin with a three to five-minute warm-up walk at an easy pace. Once warmed up, pick up the pace for a brisk walk or light jogging, measuring your breath as you go. After three minutes, pace yourself for a slower stroll, focusing on your breath pattern for the next three minutes. Switch again after three minutes. Repeat five times throughout the 30 minutes. Before ending the workout, set aside two to three minutes to cool down with a slow walk. And voilà! You're on your way to a fitter heart, stronger legs, and a better life. Several experts have suggested that IWT is actually more beneficial than the daily target of achieving 10,000 steps. 'While walking 10,000 steps a day is a popular goal, the Interval Walking Technique can be more effective because it focuses not just on quantity but also intensity. The alternation between fast bursts and slower walks pushes your heart rate higher, boosts metabolism, and improves fitness faster,' says Dr Sunil Rana. The best part about this trend is the fact that it can be practised at any place without equipment. All you need is 30 minutes and a trusty pair of comfortable shoes. This technique also offers numerous health benefits. 'Brisk walking helps elevate the heart rate to a moderate level — essential for cardiovascular fitness and long-term heart health,' informs Dr Ashish Agarwal. Walking fast for short bursts makes the heart beat faster, get fitter, and improves overall blood flow. 'Alternating between speeds raises the metabolic rate more effectively than regular walking, helping burn more calories and improve fat oxidation,' explains Dr Sukriti Bhalla from Aakash Healthcare. This routine elevates your metabolism and fat burning as compared to hours of slow-paced activity, helping you not only lose but also keep the extra weight off. Dr Sunil Rana from Asian Hospital shares, 'Japanese interval walking improves blood pressure and helps regulate blood sugar levels, which can reduce the risk of diabetes and stroke.' The seemingly gentle regimen helps the body make endorphins aka happy chemicals! This 'improves mood and sleep quality', promoting less stress and better sleep, says Dr Rana. Regular IWT practitioners experience better thigh muscles, aerobic power, and alleviation of lifestyle diseases — enough to make them feel younger, fitter, and healthier. Unlike high-impact activities like running or sports, IWT is easy on the joints, making it suitable for people of all ages and fitness levels. All one must gather is a willingness to walk with purpose!
Economic Times
18-05-2025
- Health
- Economic Times
Is 'Japanese walking' the secret to smarter fitness? How a 30-minute hack can make you fitter, leaner, and 10 years younger
iStock Tired of counting 10,000 boring steps? Japanese Interval Walking may be your secret to smarter, faster results. Walking might seem like the simplest form of exercise — something your fitness tracker demands you do 10,000 times a day. But in Japan, scientists have taken this humble activity and supercharged it into a research-backed, age-defying fitness routine that's going viral across the world. It's called Interval Walking Training (IWT), and its benefits may surprise even the most seasoned gym-goers. Forget leisurely strolls or hour-long treadmill trudges. IWT is all about smart bursts of energy. Originating in Japan and developed by exercise physiologist Dr. Hiroshi Nose, this method alternates between three minutes of brisk walking and three minutes of easy pacing, repeated five times in a 30-minute session. The results? A fitter heart, stronger legs, and even a shot at turning back the biological clock. Most people associate High-Intensity Interval Training (HIIT) with grueling sprints or gasping for air on a spin bike. But IWT flips the idea by using something as accessible as walking. And yet, this deceptively gentle routine does more for your metabolism, cardiovascular health, and fat burn than hours of slow-paced activity. In an AoM podcast, Dr Martin Gibala explained that scientific trials in Japan have shown that those who practiced this walking method four times a week for three months saw measurable improvements in cholesterol, blood pressure, blood sugar levels, and even muscle strength. One 68-year-old participant had his heart rate shoot up to 130 bpm during the fast intervals — a pace comparable to moderate cycling. Dr. Nose even claims that consistent IWT participants improved their aerobic power and thigh muscle strength by 20% — enough to make you feel ten years younger. For many, symptoms of lifestyle diseases like hypertension and obesity dropped significantly, and depression scores were halved. So why does Japanese walking work so well? According to a report from The Indian Express , it's all in the timing and intensity. During fast-paced intervals, your body taps into glycogen stores and increases oxygen demand, triggering a cascade of metabolic benefits. The alternation between effort and recovery mimics the rhythm of elite athlete training — just with lower impact, making it ideal for seniors, beginners, or anyone recovering from a sedentary slump. This burst-and-breathe pattern revs up your heart rate, challenges muscle coordination, and improves balance, especially in older adults. The circulation boost helps detoxify organs, enhance nutrient absorption, and sharpen mental clarity, making it not just a physical workout, but a rejuvenating full-body experience. Want to take it up a notch? Add light weights to your walk to tone muscles and increase calorie burn. Want to spice things up indoors? Try zig-zag paths, backward walks, or figure-8 routes to engage underused muscles and keep your mind focused. These patterns not only improve neuromuscular coordination but also keep boredom at bay. Whether you're strolling in your garden, pacing your terrace, or hitting a city park, the Japanese way of walking is reshaping how we see exercise — accessible, effective, and adaptable. In a world obsessed with gym memberships and step counts, Japanese walking offers something rare — simplicity with science. You don't need an instructor yelling in your ear or a smartwatch dictating your life. All you need is 30 minutes, a good pair of shoes, and the willingness to walk with purpose. So the next time you're thinking of skipping your workout, remember: A smarter walk could be your shortcut to a longer, stronger, and more balanced life.
Time of India
18-05-2025
- Health
- Time of India
Is 'Japanese walking' the secret to smarter fitness? How a 30-minute hack can make you fitter, leaner, and 10 years younger
What if your daily walk could burn more fat, lower your blood pressure, and even make you feel a decade younger? Enter Japanese Interval Walking — a science-backed 30-minute fitness routine that alternates between slow and brisk walking. Loved by seniors and beginners alike, it's proving more effective than traditional workouts. Discover how this Japanese trend is transforming fitness routines around the world. Tired of too many ads? Remove Ads Why 'Just Walking' Doesn't Cut It Anymore Tired of too many ads? Remove Ads The Science Behind the Stride Variations for Every Lifestyle A Fitness Revolution in Every Step Walking might seem like the simplest form of exercise — something your fitness tracker demands you do 10,000 times a day. But in Japan, scientists have taken this humble activity and supercharged it into a research-backed, age-defying fitness routine that's going viral across the world. It's called Interval Walking Training IWT ), and its benefits may surprise even the most seasoned leisurely strolls or hour-long treadmill trudges. IWT is all about smart bursts of energy. Originating in Japan and developed by exercise physiologist Dr. Hiroshi Nose, this method alternates between three minutes of brisk walking and three minutes of easy pacing, repeated five times in a 30-minute session. The results? A fitter heart, stronger legs, and even a shot at turning back the biological people associate High-Intensity Interval Training (HIIT) with grueling sprints or gasping for air on a spin bike. But IWT flips the idea by using something as accessible as walking. And yet, this deceptively gentle routine does more for your metabolism, cardiovascular health , and fat burn than hours of slow-paced an AoM podcast, Dr Martin Gibala explained that scientific trials in Japan have shown that those who practiced this walking method four times a week for three months saw measurable improvements in cholesterol, blood pressure, blood sugar levels, and even muscle strength. One 68-year-old participant had his heart rate shoot up to 130 bpm during the fast intervals — a pace comparable to moderate Nose even claims that consistent IWT participants improved their aerobic power and thigh muscle strength by 20% — enough to make you feel ten years younger. For many, symptoms of lifestyle diseases like hypertension and obesity dropped significantly, and depression scores were why does Japanese walking work so well? According to a report from The Indian Express, it's all in the timing and intensity. During fast-paced intervals, your body taps into glycogen stores and increases oxygen demand, triggering a cascade of metabolic benefits. The alternation between effort and recovery mimics the rhythm of elite athlete training — just with lower impact, making it ideal for seniors, beginners, or anyone recovering from a sedentary burst-and-breathe pattern revs up your heart rate, challenges muscle coordination, and improves balance, especially in older adults. The circulation boost helps detoxify organs, enhance nutrient absorption, and sharpen mental clarity, making it not just a physical workout, but a rejuvenating full-body to take it up a notch? Add light weights to your walk to tone muscles and increase calorie burn. Want to spice things up indoors? Try zig-zag paths, backward walks, or figure-8 routes to engage underused muscles and keep your mind focused. These patterns not only improve neuromuscular coordination but also keep boredom at you're strolling in your garden, pacing your terrace, or hitting a city park, the Japanese way of walking is reshaping how we see exercise — accessible, effective, and a world obsessed with gym memberships and step counts, Japanese walking offers something rare — simplicity with science. You don't need an instructor yelling in your ear or a smartwatch dictating your life. All you need is 30 minutes, a good pair of shoes, and the willingness to walk with the next time you're thinking of skipping your workout, remember: A smarter walk could be your shortcut to a longer, stronger, and more balanced life.
