Attempting the Japanese Walking Technique: Worth a Shot?
The Japanese Walking Method, a form of high-intensity interval training (HIIT exercise), has been gaining popularity as a practical and accessible way to improve heart health and fitness. This method, which involves alternating between three minutes of fast-paced walking and three minutes of slower-paced walking for 30 minutes with no rest, has been shown to offer superior cardiovascular health benefits compared to continuous walking.
A study published in 2020, which involved 246 participants, claimed that those who followed the Japanese Walking Method for five months experienced greater reductions in resting systolic blood pressure than those who engaged in moderate-intensity continuous walking or walked 10,000 steps a day for the same duration.
The benefits of the Japanese Walking Method extend beyond blood pressure reduction. According to Dr. Carol Garber, a professor in applied physiology at the University of Columbia, this method enhances physical fitness by making the heart work harder during high-intensity intervals. This, in turn, progressively lowers blood pressure and reduces genes linked to inflammation associated with hypertension.
The method also contributes to increased calorie burn due to the afterburn effect, stronger leg muscles (including thigh muscle mass), and a reduced risk of lifestyle-related diseases such as type 2 diabetes and heart disease. Furthermore, it appears to protect against age-related declines in muscle strength and aerobic capacity, contributing to overall improved cardiovascular health and mobility.
Dr. Garber notes that the high-intensity intervals in the Japanese Walking Method provide significant benefits, such as keeping the heart rate speeding fast and making the individual feel short of breath. This contributes to improved VO2 max, a measure of exercise capacity.
The Japanese Walking Method originated from a study conducted by Hiroshi Nose and Shizue Masuki from Shinshu University. Its popularity has been attributed to Japanese news coverage and its exposure to international audiences, making it a current trend on FitTok.
Lauren Schramm, a global trainer for Nike and Pilates coach, suggests keeping the heart rate during the faster-intensity portion of the Japanese Walking Method at 60% to 70% of the maximum heart rate (Zone 2). This approach allows for a manageable yet effective workout for those new to HIIT exercises.
In summary, the Japanese Walking Method—through its structured high-intensity interval approach—offers superior cardiovascular health benefits and more effective blood pressure reduction than continuous moderate-intensity walking. It is a practical, low-impact HIIT variant accessible to middle-aged and older adults aiming to improve heart health and fitness.
- Incorporating the Japanese Walking Method into one's regular routine can lead to reductions in blood pressure linked to hypertension due to the method's effect on genes associated with inflammation.
- Unlike continuous walking, the Japanese Walking Method, with its alternating high-intensity and lower-intensity segments, offers increased calorie burn and improved physical fitness thanks to its afterburn effect and advancement of heart function.
- Embracing the wellness and fashion trends of fitness and exercise, the Japanese Walking Method has become a widely popular approach, gaining visibility through digital platforms like FitTok.
- For beginners new to HIIT exercises, maintaining a heart rate of 60% to 70% of the maximum heart rate during the high-intensity segments of the Japanese Walking Method offers a manageable yet effective workout, as suggested by global Nike trainer Lauren Schramm.
