Walking is one of the most popular forms of exercise and arguably one that is sustainable, convenient and can be consistently followed. From brisk walking to clocking 10,000 steps a day, walking is believed to be a great way to improve your overall fitness as well as lose weight. If you are looking to boost your walking regime one step further, try Japanese walking or interval walking as it is also called. Touted to be the new fitness trend, this method of walking has been developed by researchers in Japan. “Japanese walking or what they call Interval walking training is walking in patterns. You go fast for a few minutes, then slow down and then pick it up again. I usually do three minutes brisk, three minutes easy, and keep repeating that for about half an hour. When I say brisk, I mean the kind of pace where you are breathing a bit harder but you can still talk” says Shubhangi Chaurasia, Fitness Expert, and Educator.
Simple yet Effective
It is key to note that this method of walking was developed by researchers to improve the cardio vascular health of older adults. Several studies and tests have shown that this method of walking yielded better results in terms of improved fitness levels, muscle strength and even blood sugar levels. “Interval walking training is basically a walking style where you mix fast-paced walking with slower, easier walking. It is not complicated yet way more effective than just walking at the same pace the whole time. The idea is simple: push yourself for a few minutes, then slow down to recover, and keep repeating that. Those little bursts get your heart rate up, challenge your muscles and helps your body burn more energy” says Sushpreet Kaur, fitness expert, chef and businesswoman.
Kaur also suggests that an ideal way to follow Japanese walking is by doing the following:
- Warm-up: 3–5 minutes at a comfortable pace; let your body ease into it.
- Fast walk: For 3 minutes, walk like you have just spotted your bus leaving. You should be breathing harder but still able to say a few words at a time.
- Slow walk: Drop back to an easy pace for another 3 minutes to catch your breath.
- Repeat that fast/slow cycle 3–5 times depending on your fitness level.
- Cool down: End with a few minutes of slow walking and some light stretching.
Benefits Aplenty
With normal walking, your body often settles into a rhythm and after a while, it does not push you or tests your endurance as much. “In interval walking because you are changing pace, your heart and lungs get more of a workout and you burn more calories in the same time. It also helps you to be more alert and mindful. It is a form of exercise where you are paying attention to when to speed up and when to slow down. And for people who get bored easily with steady walking, this actually keeps things interesting” adds Chaurasia.
Japanese walking is believed to improve heart health as it helps to improve stamina and burn more calories as your body works harder during and even after the walk. “It helps regulate blood sugar and supports healthy cholesterol levels. Your legs, hips, and core feel more toned after a few weeks. More importantly, if you are hard pressed for time, this method of walking can get you more benefits in the same half an hour compared to steady walking” adds Kaur.
Precautions and Pointers
As with all kinds of workout, it is important to always start slow, especially if you are new to exercise and are a beginner. Wear comfortable shoes, warm up and choose an even surface to walk on. “Do not go from zero to hero on the first day. Start at your own comfort level. Your brisk pace should still allow you to talk; in case you are gasping for air, it is a sign to slow down. As always it is better to consult your doctor in case you have existing health conditions. Make note that the slow bits are not just breaks; they are important for recovery, so do not skip them” quips Chaurasia. It is important not to take huge strides as it can hurt your knees and hips.
All in all, Japanese walking is a comprehensive workout which people of all ages can follow. “It is one of those workouts that adapts to you; I have seen older people do it at their own pace and younger people turn it into a sweaty challenge. The structure stays the same; you just adjust the speed” concludes Kaur.
