Japanese Walking: The Interval Workout for All Ages

If you’re looking to maximize the benefits of your workout without overexerting, you might want to try a trending fitness method known as Japanese walking.

This form of interval walking alternates between fast and slow paces and has been gaining popularity for its impressive health benefits and simplicity.

The Origins of Japanese Walking

The name “Japanese walking” stems from a 2007 study conducted by Japanese researchers, which found that alternating speeds while walking helped combat age-related declines in blood pressure and muscle strength.

One long-term study revealed the remarkable impact of this method on physical fitness.

It showed that individuals who practiced fast-slow walking for 30 minutes a day, five days a week, over 10 years had legs that were 20% stronger and a 40% higher peak exercise capacity—or the ability to perform at one’s maximum physical exertion level.

Why It’s Trending Now

Described as a workout that “won’t leave you collapsing on the floor,” Japanese walking is becoming a go-to fitness choice on social media, where influencers are praising its efficiency and ease of integration into daily life.

Unlike the often-daunting challenge of hitting 10,000 steps a day, this interval approach is more manageable and offers similar health benefits in a shorter time frame.

Recent studies also back the effectiveness of fewer but more structured steps. Research shows that the health rewards of walking begin to plateau around 7,000 daily steps.

Japanese walking also serves as a low-impact option, making it ideal for individuals dealing with injuries, balance concerns, or general weakness.

The Role of Dogs in Interval Walking

One practical way to start interval walking is with your four-legged friend. As Washington Post fitness columnist Gretchen Reynolds points out, “Dogs are natural interval trainers.”

They instinctively vary their pace, rushing ahead along the sidewalk before stopping to investigate a fascinating scent.

According to research, people who regularly walk their dogs accumulate around 30 minutes of daily exercise—a significant portion of which naturally follows the interval structure.

Tips for Getting Started with Japanese Walking

If you’re ready to give Japanese walking a try, here’s a step-by-step guide:

1. Follow the 3-Minute Rule: Walk as fast as you can for three minutes, then slow down for three minutes to recover. Repeat this cycle for 30 minutes.
   
   
2. Use the Talk Test: During the fast intervals, you should only be able to say a few words before needing to catch your breath.
   
   
3. Start at Your Level: If you’re new to fitness, begin with slower intervals and shorter durations, gradually increasing as you gain stamina.
   
   
4. Ease Back Into Exercise: If you’re just restarting your fitness routine, aim for less than 30 minutes initially and work your way up.
   
   
5. Set a Timer: Use a watch or phone timer to keep track of your three-minute intervals for consistency.
   
   

Benefits for Life

Simple yet effective, Japanese walking is a workout that adapts to all fitness levels and goals.

Whether you’re walking solo, with a group, or alongside a furry companion, this interval approach promotes better strength, endurance, and overall health—all without requiring hours at the gym.

Why not step into this revitalizing routine and take advantage of a workout that fits naturally into your lifestyle? A healthier you might be just a few intervals away.

Source: phillyvoice

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.