We all know that walking is healthy—about 10,000 times a day, our smartwatches remind us of this! But what if there was a more intelligent, scientifically supported way to highlight its advantages?
The Interval Walking Technique (IWT) is the next step. This routine, which was developed by Dr. Hiroshi Nose, a Japanese exercise physiologist, has transformed the simple activity of walking into a powerful way to regain health! According to experts, it may even be more effective than tracking 10,000 steps per day, which is another Japanese invention.
Japanese interval walking:
IWT, also known as Japanese interval walking, is a straightforward 30-minute routine that alternates between slow and fast walking every three to five minutes. It helps avoid joint pressure and overexertion by raising the heart rate during the brisk intervals and allowing it to recover during the slower ones.
Prepare to IWT
- Start with a leisurely three to five-minute warm-up walk.
- After warming up, increase the pace for a light jog or brisk walk while keeping an eye on your breathing.
- After three minutes, pace yourself for a more leisurely walk, spending the next three minutes paying attention to your breathing pattern.
- After three minutes, switch once more. Over the course of 30 minutes, repeat five times.
- Spend two to three minutes walking slowly to cool down before finishing your workout. And voilà! You’re headed for a better life, stronger legs, and a fitter heart.
Which Japanese method is superior, 10,000 steps or IWT?
According to a number of experts, IWT is actually more advantageous than the 10,000-step daily goal. Walking 10,000 steps a day is a common goal, but the Interval Walking Technique may work better because it emphasizes both intensity and quantity. According to Dr. Sunil Rana, switching between quick bursts and slower walks raises your heart rate, increases metabolism, and accelerates fitness gains.
The trend’s advantages
The best thing about this trend is that it can be done anywhere without the need for special equipment. A reliable pair of comfortable shoes and half an hour are all you need. This method has many health advantages as well.
- Promotes heart health: According to Dr. Ashish Agarwal, “brisk walking helps elevate the heart rate to a moderate level — essential for cardiovascular fitness and long-term heart health.” Walking quickly for brief periods of time increases heart rate, improves blood flow, and makes you fitter.
- Elevates mood: The seemingly mild routine aids in the production of endorphins, also known as happy chemicals, by the body! According to Dr. Rana, this “improves mood and sleep quality,” encouraging less stress and better sleep.
- Strengthens the immune system: Frequent IWT practitioners feel younger, fitter, and healthier due to improvements in their thigh muscles, aerobic power, and reduction of lifestyle diseases.
- Helps with weight monitoring: Changing speeds increases the metabolic rate more effectively than regular walking, helping to burn more calories and improve fat oxidation. Compared to hours of sluggish exercise, this routine increases your metabolism and fat burning, which helps you lose and maintain the excess weight.
- Regulates blood pressure and blood sugar: Japanese interval walking helps regulate blood sugar levels and improve blood pressure, which can reduce the risk of diabetes and stroke.
- Easy on the joints: IWT is suitable for people of all ages and fitness levels because it is gentler on the joints than high-impact activities like running or sports. A willingness to walk with purpose is all that is needed!
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
