Latest news with #IntervalWalkingTraining
News18
24-07-2025
- Health
- News18
Japan's 30-Minute Walking Trick
Japan's 30-Minute walking trick or Interval Walking Training (IWT) may quietyly be one of the most effective fitness routine you can adopt today.
News18
21-07-2025
- Health
- News18
What Is Japanese Walking? The Effortless Fitness Trend Beating The 10,000-Step Workout
Last Updated: A 30-minute walk with bursts of speed may do more for your heart and strength than 10,000 steps a day. Tired of chasing that 10,000-step goal every day? There's a smarter, science-backed way to stay fit without spending hours walking. It is called Japanese Walking, or Interval Walking Training (IWT), and it is making waves on social media for good reason. Developed by researchers at Japan's Shinshu University, this easy-to-follow routine blends short bursts of brisk walking with slower recovery walks. And the results? Surprisingly powerful. Research shows that Japanese Walking may offer equal or even better benefits than the age-old 10,000-step rule, especially for heart health, strength, and metabolic function. What Is Japanese Walking? No gym. No equipment. Just a walk with purpose. This workout method was designed by Professor Hiroshi Nose and Associate Professor Shizue Masuki from Shinshu University. The format is simple: alternate 3 minutes of fast-paced walking (at about 70–85% of your max heart rate) with 3 minutes of slow, relaxed walking (at around 40–50% of your max heart rate). Repeat this cycle for 30 minutes, four to five times a week. Unlike intense workouts, this is gentle enough for almost anyone to do but still effective. During the brisk walk phase, you should be breathing harder but still able to speak in short phrases. During the slower part, conversation should feel easy. All you need is a pair of comfortable shoes and a timer. The 10,000-step goal didn't come from a medical journal—it came from a 1960s marketing campaign for a Japanese pedometer. While walking is great for your health, newer studies suggest that after about 8,000 steps a day, the benefits may level off. So how does Japanese Walking compare? Let's look at what the research says: 1. Good for Your Heart In a 2007 study published in Mayo Clinic Proceedings, 246 adults (average age: 63) followed this walking method. The results? Those who did Japanese Walking saw a drop in their systolic blood pressure by about 10 mmHg. That's roughly the same improvement many people get from blood pressure medications—far more than what the continuous walkers saw. 2. Boosts Strength and Endurance The same study also reported increases of 13–17% in leg strength and a 10% jump in aerobic capacity (VO2 max) after just five months. A 2018 follow-up in The FASEB Journal found that people who kept up with the routine maintained those gains long-term. 3. Helps Manage Blood Sugar In a 2023 study published in Diabetes Care, Japanese Walking helped participants with type 2 diabetes control their blood sugar better than those who walked at a constant pace. Why? Researchers believe the intervals trigger better glucose metabolism—though factors like diet and genes also play a role. 4. Mental Health and Motivation Boosts While studies on mental health impact are still limited, the rhythm of intervals could provide mood-lifting effects similar to other types of rhythmic exercise. It's also highly doable. Studies show up to 95% of participants stick with it, likely because it's simple, time-efficient, and not too physically demanding. How To Try Japanese Walking Want to get started? Here's a basic plan backed by research: Then alternate: If you're new, start with shorter intervals (1–2 minutes each) and build up gradually. Use heart rate or how you feel to guide your pace. And if you have any medical conditions, check with your doctor first. Tips to Keep In Mind Focus on consistency—regular walking matters more than perfection Don't stress about exact heart rate zones—use your breath as a guide Japanese Walking is great, but it's one of many good fitness options Japanese Walking is an easy, effective way to improve your health, without dedicating hours to the gym. It might not be 'better" for everyone, but it's a fantastic option to try, especially if you're tired of chasing steps and looking for real results. view comments First Published: Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
News18
20-07-2025
- Health
- News18
Japan's 30-Minute Walking Trick That Helps You Lose Weight Quicker
That's exactly what a group of Japanese researchers started exploring nearly two decades ago. And the technique they developed, now known as Interval Walking Training (IWT), may quietly be one of the most effective and accessible fitness routines you can adopt today. The Method: Simple but Powerful Developed by researchers at the Shinshu University Graduate School of Medicine in Matsumoto, Japan, this walking style isn't about slow strolls or punishing treks. It alternates between three minutes of fast walking and three minutes of slow walking, repeated for a total of 30 minutes. 'Fast" here means walking at a pace where talking becomes difficult. 'Slow" means walking at a comfortable, relaxed pace. Do this four days a week, and within a few months, you may notice changes far beyond what 10,000 steps ever did for you. Backed by Years of Research This isn't just a trending idea on social media. According to The Washington Post, the technique was first tested in a 2007 study led by researchers Hiroshi Nose and Shizue Masuki. The trial ran for five months and compared two groups one that did interval walking, and one that just walked at a steady, moderate pace. The results? The IWT group showed significantly lower blood pressure, stronger thigh muscles, and improved aerobic capacity. The control group saw no such changes. Later studies, especially between 2020 and 2024, strengthened these findings. In trials with older adults and people with Type 2 diabetes, the interval walkers also improved their cholesterol levels, body mass index (BMI), and flexibility, according to The Washington Post. And it didn't stop there. Researchers also found that participants slept better, had improved cognitive performance, and experienced fewer depressive symptoms. This makes IWT one of the few routines that offer both physical and mental health benefits something even regular gym-goers don't always get. Why It Works Better Than Regular Walking Traditional walking routines often focus on distance or total time like the infamous 10,000 steps. But those benchmarks don't account for intensity. IWT, in contrast, plays with intensity in a way that pushes the heart, muscles, and lungs just enough, then gives them time to recover. That 'push and pause" approach is what makes interval training so effective — and why athletes, runners, and now even walking researchers use it. As the article in The Washington Post puts it: 'Participants who tried to walk briskly for 30 minutes straight found it too hard, but when they broke it into three-minute bursts, they were able to sustain it." That's a big win for real-world sustainability. Getting Started: No Fancy Gear Needed You don't need a smartwatch, treadmill, or gym membership. Just a pair of comfortable shoes and 30 minutes. Here's how to begin: Walk briskly for 3 minutes. You should be breathing hard enough that full conversation is difficult. Then slow down for 3 minutes. This is your recovery. Repeat the cycle five times for a total of 30 minutes. If that feels like too much in the beginning, start with just two or three cycles and work your way up. You can use landmarks to guide your pace. Walk fast between two street lamps, then slow down until the next one. You can also listen to music that switches tempo, or set a simple timer on your phone. The ability to recover faster between the fast intervals is a sign your cardiovascular fitness is improving. Who Is This Good For? This walking style is especially helpful for: Middle-aged or older adults trying to stay active without overdoing it People with Type 2 diabetes, high blood pressure, or early heart issues Anyone looking for a low-cost, low-impact fitness routine that fits real life Even younger people who've grown tired of the gym or intense fitness trends are finding value in this method. The structure keeps you engaged without being overwhelming and the benefits stack up over time. advetisement More Effective Than 10,000 Steps? In many cases, yes. While 10,000 steps is a decent rule of thumb for general movement, IWT delivers measurable cardiovascular and muscular benefits in less time. The Japanese team behind the method observed health gains in as little as five months, without requiring participants to overhaul their entire lifestyle. So if you're someone who's been walking endlessly on a treadmill with no change in your blood pressure, stamina, or weight this is your sign to try walking smarter, not longer. The Japanese method of Interval Walking Training is not a fad. It's a low-effort, high-benefit approach to health that's backed by science, requires no special equipment, and fits into even the busiest schedules.
New Indian Express
06-07-2025
- Health
- New Indian Express
The Japanese step to fitness
One of the oldest and most accessible forms of physical activity, it is being reimagined in Japan—and across the world among fitness followers who are bombarded with a fad a day. Popularly referred to as Interval Walking Training (IWT), the 3x3 Japanese walking method— a structured yet minimalist approach to fitness— is gaining traction for clinical approval, accessibility, and potential to transform sedentary lifestyles into active with just a few minutes a day. Decoding the Buzz The 3x3 walking method workout, rooted in Japanese health research, alternates between periods of brisk and leisurely walking. 'The trending tactic—the Interval Walking Training (IWT), or 3x3 'Japanese walking' workout—that alternates between moderate and fast-paced walking intervals is a simple and efficient fitness routine inspired by Japanese wellness practices that focus on short, high-intensity walks to boost metabolism, cardiovascular health, and fat burning,' explains Asad Hussain, founder and CEO of OddsFitness. There are two main ways this workout is practiced. The traditional approach recommends a 30-minute session, where participants walk briskly at about 70–85 per cent of their maximum heart rate for 3 minutes, followed by a 3-minute slow walk. This routine is repeated five times. According to Dr Sachin Sethi, principal lead of the Physiotherapy and Rehabilitation Centre at Artemis Hospitals, this cycle four to five times a week, 'can lead to improvements in cardiovascular health, lower blood pressure, increased leg strength, and enhanced aerobic capacity. It's a method that people of all ages and fitness levels can adopt.' An alternative method, popularised for its convenience, involves three-minute walking sessions spaced throughout the day—morning, afternoon, and evening. 'Each session should last just three minutes and follow an interval format: alternate between 30 seconds of moderate-paced walking and 30 seconds of brisk, high-effort walking, repeating the cycle three times,' Hussain says.
NDTV
19-06-2025
- Health
- NDTV
Japanese Walking Technique Is The Latest Health Trend For All The Right Reasons: 10 Notable Health Benefits
The Japanese Walking Technique, specifically referred to as Interval Walking Training (IWT), is a scientifically-backed fitness method developed by Japanese researchers to improve cardiovascular and metabolic health. It involves alternating short bursts of fast walking (at about 70–85% of your maximum effort) for around 3 minutes, followed by 3 minutes of slow, relaxed walking, repeated in cycles for about 30 minutes total. This on-off style of walking is highly effective for boosting stamina, burning calories, and improving heart and lung function. Unlike regular walking, IWT introduces intensity variation that challenges the body to adapt and recover repeatedly, making it a low-impact yet powerful workout that is particularly suitable for all age groups, including seniors. In this article, we share a list of benefits you can achieve from this walking technique. 10 Notable health benefits of the Japanese walking technique (IWT) 1. Improves cardiovascular health IWT strengthens the heart by increasing and lowering heart rate through intervals, much like HIIT (High-Intensity Interval Training). This helps lower blood pressure and improves overall heart efficiency, reducing the risk of heart disease. 2. Increases endurance and stamina By regularly switching between fast and slow walking, IWT trains your body to recover quickly and sustain longer periods of physical activity. Over time, this boosts aerobic capacity and overall energy levels. 3. Enhances metabolic function IWT can significantly improve insulin sensitivity and glucose metabolism. It helps manage blood sugar levels effectively, making it beneficial for people with pre-diabetes or type 2 diabetes. 4. Promotes fat loss The burst of fast-paced walking increases calorie burn, while the recovery phase keeps the metabolism elevated. Studies in Japan have shown that participants practicing IWT lost more body fat compared to those doing only moderate-paced walking. 5. Builds lower body strength The fast walking intervals engage muscles in the legs, glutes, and hips more intensively. This repeated engagement strengthens the lower body, improves joint function, and enhances balance. 6. Supports mental well-being The physical exertion followed by short recovery gives a sense of rhythm and achievement. This has been linked to reduced symptoms of anxiety and depression and boosts in mood and cognitive sharpness. 7. Reduces risk of age-related decline IWT has shown to increase physical performance in older adults. It improves walking speed, reaction time, and balance, reducing the risk of falls and promoting healthy aging. 8. Lowers risk of lifestyle diseases Japanese studies have associated IWT with lower incidence of hypertension, obesity, and high cholesterol. By improving multiple health markers, IWT acts as a preventive tool for chronic illnesses. 9. Improves lung capacity The repeated effort required during fast intervals enhances oxygen intake and respiratory strength. This can benefit people with mild respiratory concerns and those looking to improve VO2 max (a measure of aerobic fitness). 10. Time-efficient and sustainable Unlike intense gym workouts, IWT requires no equipment and can be done in parks or sidewalks. With just 30 minutes a day, 3–4 times a week, it delivers measurable results without being too demanding, making it highly sustainable in the long run. It's absolutely healthy and is even used in clinical settings in Japan to treat and prevent lifestyle-related diseases. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
