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.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.
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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 everyoneOne 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.
