Latest news with #IntervalWalkingTraining
Health Line
27-05-2025
- Health
- Health Line
‘Japanese Walking': Try This Low-Impact Fitness Hack for Better Heart Health
Interval walking training (IWT) is a form of walking exercise developed by Japanese researchers to improve cardiometabolic health. Also known as 'Japanese walking,' IWT is an accessible form of interval training for people of all ages and fitness levels. Compared to traditional walking, individuals who did IWT showed greater improvements in blood pressure, BMI, blood glucose, and more. Want to take your walking regimen to the next level? Interval walking training (IWT), a science-backed exercise protocol, is a simple way to safely ramp up intensity and reap significant health benefits. Also known as 'Japanese walking,' IWT was developed by Japanese researchers to improve the cardiometabolic health of older adults. Unlike high intensity interval training (HIIT), IWT is a form of interval training that's accessible for people of all ages and fitness levels. 'Studies specifically looking at the benefits of interval walking training have found improved physical fitness, muscle strength, and glycemic control,' Sarah F. Eby, MD, PhD, a sports medicine specialist at Mass General Brigham Sports Medicine and assistant professor of physical medicine and rehabilitation at Harvard Medical School, told Healthline. 'Additionally, interval walking training is a great way to meet the recommended 150 minutes a week of moderate-intensity aerobic activity,' she noted. IWT vs. HIIT: What's the difference? HIIT exercise involves alternating between periods of lower-intensity exercise (or rest) and higher-intensity exercise for a predetermined number of sets. Intensity is typically gauged through heart rate or subjective measures like rate of perceived exertion (RPE). By pushing the intensity, you can get the same health benefits with less time at the gym. While it is considered generally safe, some research has shown that HIIT exercise may lead to training-related injuries. IWT, or Japanese walking, on the other hand, dials down the intensity and is generally considered safe. According to original research on Japanese walking published in Mayo Clinic Proceedings in 2009, the standard IWT protocol consists of alternating intervals of: 3 minutes of fast walking (roughly 70% of peak aerobic capacity) 3 minutes of slow walking (40% of peak aerobic capacity) The minimum recommended five sets of intervals amount to 30 minutes of walking five days per week. For this study, Japanese researchers recruited more than 200 adults with an average age of 63 to test how IWT fared against traditional 'continuous intensity' walking. They found that IWT was superior to traditional walking for improving various health markers, including: blood pressure blood glucose body mass index (BMI) aerobic capacity strength (an indicator of stability and balance) Just as important as those health benefits, the protocol was something the participants could stick with long term. A subsequent analysis found that 783 out of 826 subjects were able to follow the IWT protocol for the study duration, a 95% adherence rate. A 2024 review of IWT concluded that its health benefits were 'well established both in middle- and older-aged but otherwise healthy individuals and in individuals with metabolic diseases.' 'Compared to energy-expenditure and time-duration matched continuous walking training, IWT is superior for improving physical fitness, body composition, and glycemic control in individuals with type 2 diabetes,' Kristian Karstoft, MD, PhD, DMSc, the first author of the review and consultant and clinical associate professor at Bispebjerg and Frederiksberg Hospitals at the University of Copenhagen, told Healthline. Getting started with Japanese walking No matter your fitness level or goals, Japanese walking can be a great way to start a new fitness regimen or step up your game with an existing one. It's also important to practice interval walking training correctly, and it's a good idea to check with your doctor before you do so. 'I always tell my patients, make sure that you're comfortable when you're doing your exercises,' Denice Ichinoe, DO, an assistant professor in the department of family and community medicine at the Kirk Kerkorian School of Medicine at the University of Nevada, Las Vegas, told Healthline. 'What you don't want to do is start working out too hard and intensely,' she said. Ichinoe recommended the following tips to get started with IWT: Start with attainable goals. If you can't do 30 minutes when you first start, that's fine. Choose a goal that works for your fitness level. Use the ' talk test ' to check your intensity level. During your fast walking intervals, you should only be able to say a few words before catching your breath. Wear supportive walking shoes — if you're uncomfortable, you are less likely to stick to your routine! Know your body. If you feel pain or dizziness, slow down or stop. Track your sessions using a journal or fitness tracker. Eby advised a brief trial run first. 'We want to build success on success,' she said. 'If you want to embark on an interval walking training program, start low and build slowly. Try walking at your regular pace for a few minutes, then walk briskly for 20–30 seconds, and repeat for the duration of your walk. As your body adapts to this new exercise stimulus, you can gradually increase the duration of the faster walking bouts,' Eby concluded.
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.
