Walking is a popular form of exercise, but its weight loss benefits are often understated. However, when done correctly, walking can be an effective tool in your fitness arsenal. In Japan, a specific technique called Interval Walking Training (IWT) has been developed to enhance physical strength, maintain a healthy body, and promote overall well-being.
Walking is an accessible form of exercise that can be enjoyed by people of all ages and fitness levels.
Reap the Benefits of Walking: Enhance Your Health and Well-being
What is Interval Walking Training (IWT)?
IWT, also known as Japanese-style walking, was initially developed in Japan as a low-impact exercise routine for elderly individuals, especially to combat muscle weakness and improve physical strength. As walking does not involve lifting heavy weights or using specialized equipment, it is accessible to everyone, including those with heart conditions. Over time, it has gained popularity among younger individuals and busy professionals as well.
A typical IWT session consists of alternating between 3 minutes of brisk walking (high intensity – level 7/10) and 3 minutes of slow walking (low intensity – level 4/10) for a duration of 30 to 60 minutes.
Japanese-style walking involves alternating between periods of fast and slow walking.
Interval Walking Training: A Youth-Enhancing, Supercharged Version of Regular Walking
If you think walking is a gentle and slow-paced activity, think again. Interval Walking Training (IWT) is a scientifically proven technique that boosts your physical strength, accelerates calorie burning, and can even make you feel a decade younger.
Unlike steady-paced walking, IWT incorporates intervals of controlled fast and slow walking. After each short burst of speed, you’ll have a recovery period to catch your breath, preventing exhaustion while maintaining an elevated heart rate—the key to efficient fat burning. This interval training also serves as a great gateway to more intense exercises such as jogging or high-intensity workouts.
Scientifically Proven Superiority Over Regular Walking
A study published in Mayo Clinic Proceedings, conducted by Dr. Hiroshi Nose, the creator of IWT, revealed significant improvements in participants who engaged in 30-minute IWT sessions, 3–4 times a week, for 3 months. These improvements included:
– Lower systolic blood pressure and cholesterol levels
– Enhanced leg muscle strength and respiratory function
– Up to 20% increase in cardiopulmonary endurance and thigh strength
– Notable reduction in symptoms associated with lifestyle diseases (high blood pressure, high blood sugar, obesity)
– 50% decrease in depression scores
Remarkably, Dr. Nose reported that participants experienced a 20% improvement in their aerobic capacity and leg muscle strength, making them feel like they had turned back the clock by a decade.
Interval Walking Training is a superior method for burning calories and feeling youthful.
IWT: Outperforming the 10,000 Steps Recommendation
While the traditional advice of walking 10,000 steps daily is beneficial for health maintenance, it may not be feasible for everyone due to time constraints. IWT demonstrates that walking fewer steps in an interval pattern can yield more significant results in terms of calorie burning and overall fitness and mental health.
If weight loss is your goal, remember that creating a calorie deficit is crucial. IWT is an excellent way to increase your daily calorie expenditure, especially when combined with fitness tracking technology to monitor your progress and performance.
A Personal Testimony: Embracing the Japanese-Style Walking Method
To gain deeper insights into the effectiveness of IWT, let’s hear from Jane McGuire, a fitness editor who incorporated this technique into her daily walks for a week. Here’s her account:
High-Intensity Training in a Flash
I’ve been a morning walker for years, often with a cup of coffee in hand and at a leisurely pace. However, IWT was a real game-changer. It demanded my focus on posture, breathing, arm and leg movements, and I could feel my heart rate rising during the faster intervals.
From the very first session, IWT brought me back to the feeling of sprinting—my heart rate escalated quickly after a brief warm-up. By alternating between controlled fast and slow walking, I was able to burn more energy without feeling overwhelmed.
Interval Walking Training not only improves physical health but also enhances your mental well-being, resulting in a radiant complexion.
Technology as a Training Companion
Initially, I used my phone to time my intervals, but constantly checking the clock interrupted my audiobook. On day two, I switched to a smartwatch, which allowed me to set custom workouts. The watch vibrated whenever it was time to change speeds, helping me stay focused without constantly glancing at my phone.
A Healthier Body and Mind
After a few days, I noticed distinct changes: I slept more soundly and felt more energized each morning. By the end of the week, I felt stronger, clearer-headed, and most importantly, motivated to continue. IWT not only improved my physical strength but also positively impacted my mental health—an unexpected benefit from a walking routine.
IWT: A Permanent Fixture in My Fitness Routine
As a runner, I usually use walking as a recovery activity. However, IWT allowed me to build cardiovascular endurance without the joint impact of running. Additionally, it only takes 30 minutes, and no specialized equipment is required, making it ideal for lunch breaks or a quick session in the park. I wish I had discovered this method sooner.
While I won’t completely replace my meditative slow walks, I will definitely incorporate IWT into my routine several times a week. If you’re seeking to refresh your fitness regimen, efficiently burn fat, and enhance your overall health, give Japanese-style interval walking a try.
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