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The latest walking trend that could help burn more calories and lower blood pressure
Lace Up Those Sneakers! Discover Japan’s Interval Walking Method for Maximum Health Benefits
Get ready to try a new walking trend that could revolutionize your fitness routine. Originating in Japan, interval walking represents a specialized form of High-Intensity Interval Training (HIIT) designed specifically for walkers.
This approach focuses on alternating bursts of intense activity with recovery periods, and research suggests interval training may deliver greater health benefits than simply aiming for the conventional 10,000 daily steps.
Prepare to Set Aside 30 Minutes or More
The technique is straightforward yet effective. Begin your walk at a comfortable, low-intensity pace where maintaining a conversation would be effortless – continue this for three minutes.
Next, shift to high-intensity walking for three minutes, pushing yourself to work significantly harder. Continue alternating between these two intensity levels for at least 30 minutes, though longer sessions can provide additional benefits.
What Are the Health Benefits?
The advantages of interval and HIIT training are well-documented in scientific research. HIIT workouts, which involve switching between periods of intense effort and recovery, enable substantial calorie burning in relatively short timeframes. Additionally, your body continues burning calories for hours following the workout.
UC Davis Health notes that “these workouts typically cause you to burn more fat and build muscle. Studies have also showed that high-intensity workouts may help lower blood pressure and heart rate.”
Interval training provides significant cardiovascular improvements and helps combat age-related muscle deterioration. Research involving participants aged 65 to 80 demonstrated that this type of training could reverse cellular muscle decline and enhance muscle strength.
Dr. Lauren Elson, medical editor of Harvard’s Special Health Report Walking for Health, emphasizes that “the key is to walk at a brisk pace that gets the heart rate up and makes you work harder.”
Any Walking Is Good Walking
All forms of cardiovascular exercise contribute to heart health, immune system strengthening, and weight management. Recent studies indicate that taking as few as 9,000 steps daily can reduce the risk of developing 13 different types of cancer.
Federal health guidelines recommend that adults engage in at least 150 minutes of moderate-intensity physical activity weekly, plus two days of muscle-strengthening exercises.
Dr. Elson points out that “walking also is a great way to get the recommended 150 minutes of moderate-intensity exercise per week, as you can do it indoors or outdoors, and workouts can be adjusted to fit any fitness level.”
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