Promoting Japanese-style intermittent walking instead of the conventional 10,000 steps per day as a concealed method for maintaining fitness without needing a gym membership.
Japanese interval walking, also known as the Japanese walking method or 3-3 walking workout, is a popular exercise routine that has gained attention for its science-backed benefits and accessibility. Originating in Japan nearly 18 years ago, this method has been championed by fitness enthusiasts and influencers on social media platforms like TikTok [3][5].
Developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan, around 2007 [5], Japanese interval walking involves alternating between brisk walking for three minutes at about 70% of aerobic capacity and slower walking for three minutes at about 40% of aerobic capacity, repeated for a total of 30 minutes or more per session [1][2].
The Benefits of Japanese Interval Walking
This unique approach to walking offers numerous advantages, including improved aerobic capacity, better muscle strength, enhanced posture, lower blood pressure, weight management, and greater resistance to illness and age-related decline [1][2][3][4]. The low-impact nature of Japanese walking makes it an accessible exercise suitable for individuals of all fitness levels.
During the faster intervals, you should aim to reach up to 80% of your maximum heart rate [1]. In early studies, participants who engaged in Japanese walking experienced notable reductions in body weight and more significant drops in blood pressure compared to lower-intensity walkers [1].
Performing Japanese Interval Walking
To get started with Japanese interval walking, warm up with some easy walking. Then, walk briskly for 3 minutes, aiming for about 70% of your aerobic capacity (a pace that raises your heart rate but still allows conversation with some effort) [1]. After that, slow down to a relaxed walking pace for 3 minutes at about 40% of aerobic capacity. Repeat this cycle 5 times to complete roughly 30 minutes [1][2][3][4]. This routine can be performed 4 times a week for optimal benefits [1][2][3][4].
The Future of Japanese Interval Walking
The practicality and health benefits of Japanese interval walking have led many people to ditch the gym in favour of this accessible exercise [2]. A study from Proceedings of the Royal Society B shows that varying the speed of walking nudges the heart to work harder [1]. With its potential to mark the end of expensive gym memberships, Japanese walking is an exercise worth considering for those seeking a sustainable and enjoyable way to improve their cardiovascular health and metabolism.
In summary, Japanese interval walking is a science-backed, easy-to-adopt exercise combining bursts of higher-intensity walking with recovery periods that enhances cardiovascular health, metabolism, and functional fitness without requiring running or gym equipment [1][2][3][4].
The unique science-backed approach of Japanese interval walking, characterized by periods of brisk and slower walking, offers benefits such as improved health-and-wellness, including aerobic capacity, muscle strength, posture, and reduced blood pressure, making it an ideal fitness-and-exercise regimen for individuals of all fitness levels. By following the 3-3 walking routine, one can expect improvements in cardiovascular health and metabolism, potentially replacing the need for expensive gym memberships.
