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Time of India
11 hours ago
- Health
- Time of India
THIS Japanese walking technique is better than regular workout, here's how
Japanese walking, or Interval Walking Training (IWT), is gaining popularity as a fitness trend due to its impressive health benefits achieved with minimal time and equipment. Developed in Japan, this technique alternates between high and low-intensity walking intervals. Studies suggest IWT can lead to weight loss, lower blood pressure, and improved muscle strength, potentially contributing to longevity. Japanese walking, a new fitness trend, is making waves amongst fitness enthusiasts. What makes this fitness trend so popular? It has impressive health benefits with minimal time and equipment. Here's everything you need to know about Japanese walking technique. What is the Japanese walking technique? Developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan, this walking method is based on structured intervals of fast and slow walking. Japanese interval walking, also known as Interval Walking Training (IWT) is a structured walking technique developed in Japan, which alternates between moderate to fast-pace walking in intervals. This technique alternates three minutes of high-intensity walking (done at a pace where talking is possible but challenging) with three minutes of low-intensity walking (where conversation remains comfortable). This six-minute cycle is then repeated for at least 30 minutes, four times per week. People also consider it a lighter version of high-intensity interval training (HIIT), because Japanese walking provides similar cardiovascular and fitness benefits without the strenuous demands associated with HIIT. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Kunststof kozijnen: wat 8 op de 10 huiseigenaren niet weten Kozijnen Experts Meer lezen Undo It's science-backed Most people walk incorrectly, leading to health issues, says sports scientist Joanna Hall. Scientific studies have backed the effectiveness of the Japanese walking technique. A 2007 study compared this method to standard lower-intensity continuous walking with a goal of 8,000 steps per day. And the findings were surprising. Participants in the Japanese walking group saw greater reductions in body weight and blood pressure than those in the continuous walking group. The ones in the Japanese group also experienced strengthening of leg, and improvement in overall physical fitness. 'High-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity,' the researchers concluded. Another long-term study found that the Japanese walking technique could be a protective strategy against the natural decline in fitness seen over time. 'IWT over 10 years protected against age-associated declines in physical fitness in older people, and the effect was partially preserved even if they dropped out on the way,' the researchers said. How to take care of your spine health as you age Though the research stops short of directly linking Japanese walking to increased lifespan, the associated health benefits, like better cardiovascular health and muscle strength, point to a potential role in longevity. It's not for everyone One of the biggest wins of Japanese walking is its simplicity. It requires no gym membership or equipment beyond a stopwatch and a suitable walking area. It also demands less daily time than many step-count goals, making it ideal for those with busy schedules. However, it may not be suitable for everyone. In the 2007 study, 22% of participants did not complete the Japanese walking program. By contrast, 17% dropped out of the standard 8,000-step walking plan. This suggests that despite its promising benefits, the method may not appeal to everyone. It's also important to note that step-based walking goals have their own proven benefits. Research suggests that people over 60 should aim for 6,000 to 8,000 steps daily, while younger adults should target 8,000 to 10,000 steps to promote longevity. So, should you jump on the bandwagon? Well, this really depends on your health and fitness goals. What really matters most is consistency, regardless of the method. One step to a healthier you—join Times Health+ Yoga and feel the change
Straits Times
13 hours ago
- Health
- Straits Times
Why ‘Japanese walking' can be good for you
Japanese walking involves alternating between three minutes of walking at a higher intensity and three minutes at a lower intensity, repeated for at least 30 minutes. PHOTO: ST FILE Why 'Japanese walking' can be good for you Part of the appeal is it is less time-consuming than the '10,000 steps a day' fitness regime. A fitness trend known as Japanese walking is capturing attention online, promising major health benefits with minimal equipment and time. Based on interval-style bursts of fast and slow walking, Japanese walking was developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan. It involves alternating between three minutes of walking at a higher intensity and three minutes at a lower intensity, repeated for at least 30 minutes, four times per week. The higher-intensity walking should be done at a level that is 'somewhat hard'. At this level, it is still possible to talk, but holding a full conversation would be more difficult. The lower-intensity walking should be done at a level that is 'light'. At this level, talking should be comfortable, though a little more laboured than an effortless conversation. Japanese walking has been likened to high-intensity interval training or Hiit, and has been referred to as 'high-intensity walking', although it is less taxing than true Hiit and is performed at lower intensities. It is also easy to perform and requires only a stopwatch and space for walking. It requires little planning and is less time-consuming than other walking targets, such as achieving 10,000 steps a day. This makes it suitable for most people. What does the evidence show? Japanese walking offers significant health benefits. A 2007 study from Japan compared this method with lower-intensity continuous walking, with a goal of achieving 8,000 steps per day. Participants who followed the Japanese walking approach experienced notable reductions in body weight. Blood pressure also dropped – more so than in those following the lower-intensity continuous walking routine. Leg strength and physical fitness were also measured in this study. Both improved to a greater extent in those following the Japanese walking programme, compared with those completing moderate-intensity continuous walking. A longer-term study also found that Japanese walking protects against the reductions in strength and fitness that happen with ageing. These improvements in health would also suggest that Japanese walking can help people live longer, though this has not yet been directly studied. There are a few things to consider with this new walking trend. In the 2007 study, around 22 per cent of people did not complete the Japanese walking programme. For the lower intensity programme, with a target of 8,000 steps per day, around 17 per cent did not complete it. This means that Japanese walking may not be suitable for everyone, and it might not be any easier or more attractive than simple step-based targets. Achieving a certain number of steps per day has also been shown to help people live longer. For those aged 60 and older, the target should be around 6,000 to 8,000 steps a day and 8,000 to 10,000 for those aged under 60. Similar evidence does not appear to exist for Japanese walking – yet. So is this walking trend really the be-all and end-all? Or does it matter less about what exercise you do and more about how often and how hard you do it? The answer is likely to be the latter. Research tells us that people who regularly perform more bouts of moderate to vigorous physical activity live longer, regardless of how long each bout is. This means that we should focus on ensuring we perform regular moderate to vigorous physical activity and make it habitual. If that activity happens to be Japanese walking, then it's a worthwhile choice. Sean Pymer is an academic clinical exercise physiologist at the University of Hull. This article was first published in The Conversation. Join ST's Telegram channel and get the latest breaking news delivered to you.
