Latest news with #JapaneseIntervalWalkingTraining
Time of India
2 days 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.
Tom's Guide
21-05-2025
- Health
- Tom's Guide
I tried the ‘Japanese walking' method for a week — and I'm hooked
Here on the Tom's Guide fitness desk, we love nothing more than a walking trend — from silent walking to the viral 12-3-30 workout, we've tried them all. The latest trend in walking? The Japanese Interval Walking Training (IWT), which promises to burn more fat and lower your blood pressure. To find out more, I grabbed a comfy pair of sneakers, one of the best fitness trackers, and gave it a go. Read on to find out what happened. The interval walking method originated in Japan, and is a form of HIIT training. As its name suggests, you alternate your pace throughout. Here's how to do it: Keep switching between paces for 30 minutes. Up until now, we've been told that 10,000 steps a day is the holy grail to aim for when it comes to walking, but is the IWT method better for you? While there's no right or wrong when it comes to adding more steps to your day, studies have found IWT has several health benefits. After three months of doing a 30-minute interval walk three times a week, participants had a lower blood pressure and cholesterol, increased leg strength, and more aerobic capacity than those who walked continuously at a moderate pace for the same time. You're also likely to burn more calories walking intervals, as by nature, you'll increase your heart rate during the faster-paced minutes. If walking for weight loss is your goal, remember you'll need to be in a calorie deficit, burning more calories than you consume. One easy way to track this is to strap one of the best fitness trackers to your wrist. To find out more, I gave this method a go on my daily walks for a week. Here's how I got on: Get instant access to breaking news, the hottest reviews, great deals and helpful tips. This method immediately took me back to speed sessions on the track, and I loved it. I loved pushing myself during the faster-paced intervals, then slowing down and catching my breath before going again. Unlike other walking workouts, you jump straight into this one, meaning you're getting your heart rate pumping almost straight away — perfect if you're short on time. I walk every morning, and have done so for years, and this was a great way to mix things up. I noticed my heart rate was higher than it would be on my normal morning walk, although I admit I tend to stroll along with a coffee, not power down the street with purpose. During the faster intervals, I had to think about my form — keeping my core engaged, my torso up, and my arms swinging in time with my legs. This helped me maintain pace, albeit to the amusement of my fellow dog walkers. I confess, I struggle to do two things at once. On the first day of this challenge, I used the timer on my phone and missed chapters of my audiobook as I watched the minutes tick by. The next day, I set up the challenge as a custom workout on my Apple Watch 10. The watches buzzed every time I needed to change pace, allowing me to leave my phone in my pocket. Two mornings a week, when he's not in nursery, my toddler joins me on my morning walk. Sometimes in the sling, other times in his stroller. The extra resistance of carrying or pushing my baby made this a real workout and left me sweating. New levels of mom strength unlocked, and all before 9 a.m. If you're looking for a way to mix up your daily walk, increase your fat burn, and reap several health benefits, give Interval Walking Training a go. I loved it, and while I won't be committing to it seven mornings a week (I'll admit, I missed my chilled, meditative walks too much), I'll be sure to keep this up a couple of times a week. As a runner, I use my walks as a form of active recovery, but this was a great way to work on my cardiovascular endurance, without the impact of running. Plus, it was done in 30 minutes. If fitting long workouts into your routine feels overwhelming, this can be done with no equipment, on your lunch break, in your local park. No excuses — what are you waiting for?
