The Japanese Interval Walking Training (IWT) method has been trending this year because it could help you to burn fat and lower your blood pressure. You can create the Japanese walking method on your fitness tracker, and track your results over time, and it has plenty of benefits to consider the next time you head out for a walk.
Here’s why everyone loves following the method, and what it actually does.
What is Japanese walking?
Interval walking uses pace rather than steps. Pace has been found by research to be a potentially more effective measure of improving health markers, which is why intensity could get you better results than steady-state walking, despite your step count. There’s a place for both, but Japanese interval walking, as the name suggests, focuses on pace.
It originated in Japan, and counts as a form of HIIT. Here’s how to do it:
- Set a timer for three minutes on your watch, smartphone, or one of the best fitness trackers
- Walk for three minutes at a slow, steady-state intensity at roughly 4/10 effort. You should be able to hold a conversation with someone
- Next, walk for three minutes at a high intensity, roughly 7/10 walking effort. It should feel challenging
- Keep switching between paces for 30 minutes.
What are the benefits of the Japanese walking method?
Is the IWT method better for you than 10,000 steps? The popular school of thought right now is that your age could determine your daily step count rather than a set number for everyone. While 10,000 steps might not be necessary for your health, adding more steps to your day isn’t really a bad thing — but intensity does matter, which is the premise of IWT.
It’s good to see the research backs up the walking workout. Studies have found IWT has several health benefits; after just three months of doing the 30-minute interval walk (three times a week), the participants' blood pressure and cholesterol had both lowered, and they noted increased leg strength and aerobic capacity. This was compared to another group who continuously walked at a moderate pace for 30 minutes.
The increase and decrease in pace also increases and decreases your heart rate, which can give your metabolism a boost and help you burn more calories if walking for weight loss is your goal.
I’ve heard lots of people talking about this method and how much they love it. My colleague (and marathon runner) Jane McGuire said it took her “back to speed sessions on the track,” allowing her to ramp up her heart rate when she’s short on time while mixing up her regular runs.
“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,” she says. “If fitting long workouts into your routine feels overwhelming, this can be done with no equipment.”
As a personal trainer, I’m always telling my clients to walk or stand more often when they can. Following Japanese walking, you can add a small workout into your daily walk and cover more distance in less time, which is an added bonus. If you want to increase the intensity even further, consider rucking (wearing a rucksack on your front or back) or wearing ankle weights (you can also wear these round your wrists), but remember not to run in them, as this can load your joints unnecessarily.
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