What is Japanese walking?

Fitness Revolution: Japanese Interval Walking Conquers the World 20 Years After Discovery

Almost two decades ago, researchers from Japan, Hiroshi Nose and Shizue Masuki, made a breakthrough in the field of accessible fitness. Scientists from Shinshu University developed a training method based on simple alternation of walking paces. Officially named "interval walking," it received the popular name "Japanese walking" in the internet space.

The method attracts attention with its effectiveness at minimal cost: it significantly increases endurance, normalizes blood pressure, and improves blood sugar control.

How to practice Japanese walking

The optimal training regimen consists of at least four sessions per week, 30 minutes each. The technique is extremely simple: alternate 3-minute intervals of vigorous walking (about 70% of your maximum) with 3-minute periods of calm walking (about 40% of maximum intensity).

During the fast phase, breathing noticeably quickens, talking becomes more difficult, but still possible. During the slow walking period, breathing recovers, and having a conversation causes no difficulties.

In essence, this is a gentle alternative to high-intensity workouts that doesn't cause exhaustion but still delivers impressive results.

Who is Japanese walking suitable for

This method is democratic: it doesn't require a gym membership, special equipment, or particular conditions - just free space and a stopwatch. The methodology is perfect for a wide range of people, including the elderly, those recovering from injuries, or those with joint problems. It is especially valuable for those who aim to improve health, adjust weight, but aren't ready for intensive running or strength training.

An important advantage is that the load is gentle enough to prevent injuries, but effectively stimulates the cardiovascular system and metabolism.

What science says

A large-scale 2007 study involving 246 volunteers (average age 63) demonstrated impressive results: after 5 months of practicing Japanese walking, participants significantly improved their metabolism, reduced weight and blood pressure indicators, and increased leg strength and overall physical fitness.

Another longitudinal study conducted over ten years revealed that systematic interval walking helps maintain muscle strength with age and may be a factor contributing to increased life expectancy.

How to start if you're not in shape

Don't immediately strive for strict adherence to the 3-by-3 minute scheme. Start with 5-8 minutes of regular walking with short 30-second accelerations. Gradually increase the duration of intensive segments as your endurance grows.

The key success factor is regularity of training. Even simple walking with elements of intervals can significantly transform your health. Japanese walking represents an accessible and effective path to active longevity.