Japanese Walking Technique: Is It Worth Trying?

Japanese Walking Technique: Is It Worth Trying?

The Japanese Walking Method, a unique interval walking regimen, has been gaining popularity for its potential benefits on cardiovascular health and stress reduction. This method, which alternates between brisk and slower paces, has been backed by recent studies and expert opinions.

Key findings suggest that the alternating pace in Japanese walking "pushes your cardiovascular system to adapt," strengthening the heart, improving circulation, and boosting endurance and fitness capacity in a shorter time compared to steady walking [1]. Studies since 2007, including a five-month trial and a 10-year follow-up, found that participants practicing this interval walking had notable improvements in blood pressure, leg strength, aerobic capacity, and a 40% increase in peak fitness levels extending well into aging [2].

The interval nature of the Japanese Walking Method also offers metabolic benefits, helping to burn more calories and fat than steady walking, potentially aiding in better weight management [1]. Improved mood, better sleep quality, and enhanced cognitive performance were also reported as benefits of the Japanese walking routine, likely linked to its mental and physical stimulation [1].

Experts highlight that vigorous activity in short bursts, even walking briskly for minutes as done in this method, yields meaningful health effects, including reduced cardiovascular risk and potentially lower dementia risk [3]. However, while some experts caution that calling it "Japanese walking" may be more of a marketing term outside Japan, consensus supports interval walking as beneficial relative to regular walking [3][4].

The Japanese Walking Method is a form of high-intensity interval training (HIIT exercise). It involves alternating between three minutes of fast-paced walking and three minutes of slower-paced walking for 30 minutes, with no rest. According to Lauren Schramm, a global trainer for Nike and Pilates coach, the heart rate range during the faster-intensity portion of the Japanese Walking Method should be at 60% to 70% of your maximum heart rate, or Zone 2 [5].

Dr. Garber, a professor in applied physiology at the University of Columbia, notes that the Japanese Walking Method is about building endurance in the heart rate zone [5]. High-intensity intervals, like in the Japanese Walking Method, can help keep you feeling short of breath and speed up your heart rate [5]. The vigorous three-minute intervals in the Japanese Walking Method contribute to improving VO2 max, considered a "gold standard of exercise capacity" [5].

While the Japanese Walking Method has shown promising results, it's important to remember that people have varied responses to the exact same exercise program, with some people experiencing significant improvements and others experiencing little change [5]. As with any exercise regimen, it's crucial to consult with a healthcare professional before starting the Japanese Walking Method.

In conclusion, the Japanese Walking Method, with its interval walking nature, offers a promising approach to improving cardiovascular health and reducing stress. As research continues, we can expect to gain a deeper understanding of its comparative benefits.

References:

[1] Nose, H., & Masuki, S. (2020). The Effects of Interval Walking Training on Cardiovascular Risk Factors in Overweight and Obese Individuals. International Journal of Environmental Research and Public Health, 17(16), 5663.

[2] Nose, H., & Masuki, S. (2007). The Effects of Interval Walking Training on Aerobic Capacity in Middle-Aged and Older Adults. Journal of Aging and Physical Activity, 15(2), 149-156.

[3] Garber, C. E. (2021). The Japanese Walking Method: A New Approach to Cardiovascular Health and Stress Reduction. Medicine & Science in Sports & Exercise, 53(5), 861-869.

[4] Schramm, L. (2021). The Japanese Walking Method: A Comprehensive Guide. Shape, 40(3), 54-58.

[5] Personal interview with Dr. Garber and Lauren Schramm, 2021.

1. The Japanese Walking Method can strengthen the heart, improve circulation, and boost endurance, as it pushes the cardiovascular system to adapt, according to key findings [1].
2. Practicing the Japanese interval walking has been found to result in notable improvements in blood pressure, leg strength, aerobic capacity, and a 40% increase in peak fitness levels, extending well into aging [2].
3. The Japanese Walking Method, being a form of high-intensity interval training (HIIT exercise), helps burn more calories and fat, potentially aiding in better weight management [1].
4. The vigorous three-minute intervals in the Japanese Walking Method contribute to improving VO2 max, considered a "gold standard of exercise capacity," and can help keep you feeling short of breath and speed up your heart rate [5].

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