As Americans struggle to find time for exercise, a new walking hack is gaining popularity. Interval walking training, also known as “Japanese walking,” involves alternating between three minutes of brisk walking and three minutes of slower recovery walking for about 30 minutes total.
How it Works
This routine requires no equipment, gym membership, or special route, just a stretch of sidewalk, a track, or a treadmill and a willingness to change pace every few minutes. Researchers at Shinshu University Graduate School of Medicine in Matsumoto, Japan, have been refining interval walking training for nearly two decades.
A five-month study of the method followed 679 middle-aged and older adults and found peak aerobic capacity rose an average of 14%, while a composite score measuring several lifestyle-related disease risk factors improved by 17%. The improvements plateaued once fast-walking time exceeded about 50 minutes per week, proving intensity mattered more than total time spent.
The Medical Perspective
Doctors note the interval structure pushes the cardiovascular system harder than a steady stroll while remaining easier on joints than running. The bursts of faster walking may also produce a modest increase in calorie burning after the exercise ends, an effect more broadly associated with interval-style training.
Original reporting: KTBS 3 (Shreveport) — read the source article.
