Japanese Interval Walking: What Is It and Should I Be Doing It?
I had a client recently asking me about Japanese walking and its benefits.
Walking is one of the oldest form of physical activity, valued for its accessibility, simplicity, and health benefits. "Japanese Interval Walking," has gained attention for its unique blend of tradition, scientific research, and accessibility.
But what exactly is Japanese Interval Walking, and is it worth incorporating into your routine?
What Is Japanese Interval Walking?
Japanese Interval Walking is a form of exercise developed through research at the Shinshu University in Nagano, Japan. Unlike conventional walking or even some forms of interval training, this method alternates between periods of brisk walking and slower-paced walking, with the intervals carefully structured to maximize cardiovascular and metabolic benefits.
Japanese Interval Walking involves:
· Brisk Walking Phase: Walking at about 70–85% of your maximum effort for 3 minutes, enough to make you slightly out of breath but not to the point where you cannot hold a conversation.
· Slow Walking Phase: Walking at a comfortable, relaxed pace for 3 minutes that allows your body to recover for the next high intensity burst.
· Repetition: This cycle is typically repeated five times, making the entire session last around 30 minutes.
This approach is rooted in the concept of high-intensity interval training (HIIT) but is adapted for walking—making it accessible to a wide range of people, including those who may not enjoy running or strenuous gym workouts.
Research and Rationale
The origins of Japanese Interval Walking can be traced back to Dr. Hiroshi Nose and his colleagues at Shinshu University. Starting in the early 2000s, their team sought to create an exercise regimen that could be easily adopted by the general public, particularly older adults and those new to fitness. Their research demonstrated that alternating between fast and slow walking provides significantly greater improvements in aerobic capacity, muscle strength, and overall health compared to simple, steady-paced walking.
Some of the key findings from Japanese research include:
· Improved Cardiovascular Health: Participants showed significant increases in VO2 max, a measure of how efficiently the body uses oxygen during exercise.
· Muscle Strength and Endurance: The intermittent bursts of brisk walking helped strengthen leg muscles and improve balance.
· Blood Sugar and Cholesterol: Interval walkers often experienced better regulation of blood sugar and improved cholesterol profiles.
These health gains were observed not only in younger individuals but, importantly, among middle-aged and older adults as well. The studies also highlighted high adherence rates, indicating that many people found interval walking enjoyable and sustainable.
Benefits of Japanese Interval Walking
Japanese Interval Walking offers an array of health benefits, supported by both scientific research and anecdotal reports. These include:
1. Enhanced Cardiovascular Fitness
By challenging the heart and lungs during the brisk intervals, this method can lead to substantial improvements in cardiovascular endurance. Over time, this reduces the risk of heart disease and stroke.
2. Increased Metabolism and Fat Burning
Just as in other forms of interval training, alternately pushing your effort level and allowing short recovery periods stimulates your metabolism. This can help with weight management and promote greater fat loss compared to steady-state walking.
3. Improved Muscle Tone and Strength
Periodic bursts of intense walking activate your leg muscles more aggressively. This not only helps tone your muscles but also builds strength and resilience, especially important as we age.
4. Better Blood Sugar and Cholesterol Control
The research from Japan consistently shows improved blood glucose regulation and healthier cholesterol profiles among interval walkers, making it beneficial for those at risk of or managing type 2 diabetes and high cholesterol.
5. Mental Health and Cognitive Function
Interval walking, like other forms of moderate exercise, can boost endorphin levels, relieve stress, and improve mood. Some studies suggest enhanced cognitive function and decreased risk of dementia associated with regular, vigorous walking.
Should You Be Doing Japanese Interval Walking?
With its array of benefits and strong scientific backing, Japanese Interval Walking is an appealing option for regular activity.
But is it the right choice for you?
Here are some things to consider:
· Fitness Level: This method is adaptable for beginners, older adults, and experienced exercisers alike. You set your own brisk pace according to your abilities.
· Health Conditions: Those with chronic illnesses, joint issues, or cardiovascular concerns should consult a healthcare professional before starting any new exercise regimen.
· Goals: If your aim is general health, weight loss, or improved endurance, interval walking is an efficient and enjoyable method.
· Time Commitment: A typical session takes about 30 minutes, making it easy to fit into busy schedules.
Japanese Interval Walking is more than just a fitness trend—it’s a scientifically validated, flexible, and enjoyable way to boost your health.
By alternating periods of brisk and slow walking, you reap cardiovascular, metabolic, and psychological benefits without the risk of overuse injuries common in higher-impact activities. Its adaptability makes it suitable for people of almost all ages and fitness levels.
But as in anything in the fitness field, consistency and variation are key. Incorporate Japanese Interval Walking into a program that also focuses on strength, mobility, stability, and conditioning.
Need help with a well-rounded program that focuses on YOUR GOALS? We happen to know of a good one!
And remember…Give your body what it needs, when it needs it.
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Partner & Director of Training
Functional Elements Training & Nutrition Center
functionalelements@gmail.com
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