Japanese-style walking is an interval training method that alternates fast walking intervals with slow walking, instead of maintaining a single pace throughout the session. This approach requires no specialized equipment, can be adjusted to individual fitness levels, and is suitable for those looking to increase their daily physical activity.
Improves cardiorespiratory fitness
Fast walking makes the heart and lungs work harder to deliver oxygen to muscles. Alternating with slow walking intervals allows exercisers time to recover, enabling them to sustain higher intensity activity phases compared to continuous leisurely walking.
According to Healthline, Japanese-style interval walking can improve physical fitness and oxygen utilization during exercise. This method can be an option for middle-aged and older individuals seeking to enhance endurance without running.
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Alternating fast and slow walking can improve cardiorespiratory fitness, leg muscle strength, and blood pressure. Illustration: Bao Bao |
Supports blood pressure reduction
Regular exercise benefits cardiovascular health. Japanese-style walking creates intensity boosts, helping the circulatory system adapt to varying exertion levels during a session. However, the extent of improvement depends on individual physical condition and exercise habits. Individuals with high blood pressure still need to monitor their readings regularly and adhere to medical treatment as advised by a doctor.
Increases leg muscle strength
Fast walking requires leg muscles to work more actively. By repeating fast and slow intervals, exercisers both increase exertion and get recovery time, thereby improving mobility.
Stronger muscles can help maintain walking ability and mobility as one ages. However, walking does not fully replace strength training if the goal is full-body muscle development.
Supports blood sugar control
During exercise, muscles use glucose for energy, contributing to blood sugar regulation. Interval walking can increase exercise effectiveness compared to maintaining a steady intensity in some groups.
According to Everyday Health, Japanese-style walking is gaining attention for its potential benefits for metabolic health. Studies on this method also report improved blood sugar levels, especially with regular practice. However, it should not be viewed as an independent diabetes treatment. Individuals with the condition need to combine exercise with diet, medication, and an appropriate blood sugar monitoring plan.
Supports weight management
Regular walking increases daily physical activity, thereby supporting weight management. Japanese-style walking can add challenge through its fast walking phases, instead of maintaining a low pace throughout the entire session.
However, this method does not guarantee weight loss for everyone. Weight also depends on caloric intake, overall physical activity, sleep, and many other factors.
How to practice Japanese-style walking
A common session involves three minutes of fast walking alternated with three minutes of slow walking, repeated 5 times, for a total of about 30 minutes. Beginners do not need to complete the full duration immediately, but can start with shorter fast walking intervals, gradually increasing as fitness improves.
During fast walking, breathing should increase but remain controlled; the exerciser should only be able to speak a few words before needing to catch their breath. During the slow walking phase, reduce speed to allow breathing to stabilize. Choose appropriate footwear and a safe route.
Individuals with underlying health conditions or those who have been inactive for a long time should consult a doctor before starting a new exercise program. If experiencing pain, dizziness, or unusual discomfort, reduce speed or stop exercising.
Bao Bao (Compiled)
