Interval Walking Training (Japanese Walking)

Interval walking training (IWT) also known as Japanese walking technique, is a form of walking exercise developed by Japanese researchers to enhance cardiometabolic health. Also referred to as “Japanese walking,” IWT is an accessible form of interval training suitable for individuals of all ages and fitness levels. In comparison to traditional walking, participants who engaged in IWT demonstrated significantly improved blood pressure, body mass index (BMI), blood glucose levels, and other physiological indicators. Interval walking training (IWT) or Japanese walking technique, a scientifically validated exercise protocol, offers a simple yet effective method to incrementally increase intensity and accumulate substantial health advantages. Commonly referred to as “Japanese walking,” IWT was conceived by Japanese researchers with the objective of enhancing the cardiovascular and metabolic fitness of older individuals. Distinctively from high-intensity interval training (HIIT), IWT constitutes a form of interval training that is accessible to individuals of diverse age groups and fitness levels. Studies specifically looking at the benefits of interval walking training have found improved physical fitness, muscle strength, and glycemic control. Additionally, interval walking training is a great way to meet the recommended 150 minutes a week of moderate-intensity aerobic activity.

Interval Walking & origin (Tabata-style walking)

Originating from a 2007 study conducted in Japan, Japanese walking technique regimen was devised to compare the effects of different walking intensities on participants. The study involved 246 individuals who were divided into three distinct groups: no walking, moderate-intensity continuous walking (walking at a moderate effort and ensuring at least 8,000 steps per day on four or more days per week), and high-intensity interval walking. The third group, engaged in high-intensity interval walking, was instructed to alternate between slow walking for three minutes and brisk walking at a high effort for three minutes, repeating this cycle five or more times per week. The researchers observed significant improvements in strength, endurance, and blood pressure among the high-intensity interval walking group, particularly in comparison to the moderate-intensity continuous walking group. This workout regimen, subsequently known as “Japanese walking technique,” has gained recognition for its efficacy in achieving these outcomes.

Step-by-step guide (3-min fast walk + 3-min slow walk cycles)

The inherent advantage of Interval walking or Japanese walking technique is its accessibility, enabling it to be performed anywhere, including during commutes, walks with pets, school drop-offs, park visits, pavement walks, or treadmill sessions. However, as with any novel exercise regimen, we strongly advise commencing with a gentle approach and gradually augmenting the workload as your fitness level improves. This recommendation holds true for Japanese walking technique individuals with limited exercise experience. To facilitate your initiation into the protocol, we have devised a modified version below to assist you in getting started. Ensure that you are wearing comfortable trainers or walking shoes. Ideally, commence on flat, even ground rather than embarking on hilly terrain.

3X3 Japanese walking technique(workout) for beginners

Japanese walking technique Routine:

Warm-up (3 minutes):

- Walk at a pace approximately 40% of your maximum walking speed.

Interval 1 (1 minute):

- Increase your pace to 70% of your maximum walking speed.

Interval 2 (3 minutes):

- Return to the 40% pace.

Interval 3 (2 minutes):

- Increase your pace to 70% of your maximum walking speed.

Interval 4 (3 minutes):

- Return to the 40% pace.

Interval 5 (2 minutes):

- Increase your pace to 70% of your maximum walking speed.

Total time: 14 minutes

Repeat this routine 3-4 times per week.

Progressing:

As your fitness improves, gradually increase the duration of the first fast walking interval to two minutes. Subsequently, increase one of the fast-walking intervals to three minutes at a time. Continue this progression, increasing the number of intervals from three to four, and finally to five, to complete the 3x3 workout as intended.

Advanced 3X3 Japanese walking technique (workout)

Japanese walking technique Protocol:

• Slow Walking Phase: Perform three minutes of slow walking at a pace of 40%.
• Fast Walking Phase: Immediately transition to fast walking at a pace of 70% and continue for three minutes.
• Repeat Cycle: Repeat the slow walking and fast walking cycles five times per workout session.
• Weekly Schedule: Perform this workout protocol four times per week.

Benefits of Interval Walking Training or Japanese walking technique

Initially conceived in Japan as a physical activity to encourage middle-aged and older individuals to stay active, early iterations of the Interval Walking Technique (IWT) comprised five consecutive cycles of alternating fast and slow walking. Each interval was conducted for three minutes, with speeds ranging from 70% to 40% of the individual’s peak aerobic capacity.

A 2009 study conducted on the efficacy of IWT revealed that engaging in five months of IWT, performed on four days per week, resulted in a notable enhancement of physical fitness and a concomitant improvement in indices associated with lifestyle-related diseases. The average increase was estimated to be between 10% and 20%. A more recent study conducted in 2023 among individuals diagnosed with type 2 diabetes demonstrated that dedicating 60 minutes of fast walking per week over a period of 20 weeks led to a substantial increase in VO2 peak, a measure of cardiovascular fitness. Additionally, the study observed several other beneficial effects, including a significant elevation in HDL cholesterol levels, a favorable trend in triglyceride levels, and improvements in body mass index (BMI), hepatic fat mass, abdominal visceral fat mass, and muscle strength. Furthermore, the participants who successfully achieved the target fast walking time exhibited a notable enhancement in VO2 peak. Regular IWT has been shown to provide numerous positive side effects for older populations, including the reduction of blood pressure, the preservation of muscle strength and mass, and the enhancement of aerobic fitness.

Weekly plan & who can follow it

To commence your IWT or Japanese walking technique journey, please adhere to the following guidelines:

• Begin with achievable objectives. If a 30-minute session seems insurmountable initially, it is acceptable. Select a goal that aligns with your current fitness level.
• Employ the “talk test” to assess your intensity level. During your fast walking intervals, you should only be able to utter a few words before experiencing a lapse in breath.
•  Invest in supportive walking shoes. If you experience discomfort, your adherence to the routine will be compromised.
• Be mindful of your body’s signals. If you encounter pain or dizziness, reduce your pace or cease the activity.
• Utilize a journal or fitness tracker to monitor your sessions.

This fitness trend stands out for its accessibility and scientific backing, making it an ideal choice for individuals seeking to enhance their well-being. Its low-impact nature allows for customization to suit diverse fitness levels, particularly benefiting older individuals or those with pre-existing injuries that hinder participation in high-impact exercises. However, individuals with underlying conditions that may impact exercise at elevated heart rates are advised to consult their medical professionals before incorporating this technique into their routine.

Conclusion

Integrating Japanese interval walking or Japanese walking technique into your daily routine can be an enjoyable and effective strategy for weight loss and overall well-being. Japanese walking consistently demonstrates that a simple alteration in our walking pattern can result in significant improvements in health and quality of life. It demands minimal time and specialized equipment, and it can be tailored to suit individual fitness levels. Whether you are managing a chronic condition or simply seeking a more efficient means of staying active, this scientifically validated approach may be the enhancement your daily walk requires.