Walking trends and methods are something we are never short of on our social feeds, with one of the most recent ones: the 12-3-30 walking trend taking TikTok by storm. And now, another more international trend promises to 10x your walking results. The Japanese Interval Walking Technique is the new method to improve cardio, lower blood pressure and even improve lower-body strength.
What Is the Japanese Interval Walking Technique?
Developed in Japan by researchers, the Japanese Interval Walking Technique, also known as ‘Intermittent Walking’ or ‘Interval Walking Training’ includes intervals of brisk and moderated paced walking in order to improve cardiovascular fitness, metabolism and health.
The technique is outlined as follows:
- Walk at a brisk pace for 3 minutes: About 70-85% of your maximum heart rate. You should be able to speak, but you may find continuous talking a challenge.
- Walk at a more leisurely pace for 3 minutes and let your heart rate come down to 40-50% of your maximum heart rate.
- Repeat 5 times for a total of 30 minutes.
What Are the Benefits of the Japanese Walking Technique?
The Japanese Walking Technique is supported by the research of Dr Hiroshi Nose published in Mayo Clinic Proceedings. The researchers examined the effects of either interval walking, moderate intensity continuous walking or no walking. They found that the interval walking group saw significantly greater improvements in aerobic capacity, muscular strength and reductions in resting systolic blood pressure.
The researchers concluded, ‘High-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity.’
What’s My Maximum Heart Rate?
As you exercise, your heart rate will elevate. Your maximum heart rate is:
220 minus your age
Training with a heart rate above this level can be dangerous. It’s advised to work at a level that suits your fitness levels and heart health.
The Japanese Interval Walking Technique outlines a target heart rate of 70-85% of your max heart rate. If you don’t have a fitness tracker that measures heart rate, aim to push yourself to a level of exertion that is 7 or 8 out of 10, where talking feels challenging.
Who is the Japanese Walking Technique for?
This is one of those trends that is not only accessible, but backed by research, making it suitable for the majority of people looking to improve their health. It’s low-impact and can be adjusted to suit a wide range of fitness levels, so it’s therefore particularly beneficial for those who are older or have existing injuries that prevent them from taking part in high impact exercise. That said, if you have existing conditions which may affect exercising at higher heart rates, consult your doctor before taking part in the technique.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
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