Japanese Interval Walking: The Heart-Healthy Exercise Technique Taking Over Fitness
Interval walking training (IWT), also known as "Japanese walking," is a scientifically proven exercise method that alternates between fast and slow walking periods to improve cardiometabolic health.
Senior man walking outdoors
The standard IWT protocol consists of:
- 3 minutes fast walking (70% peak aerobic capacity)
- 3 minutes slow walking (40% peak aerobic capacity)
- 5 sets of intervals (30 minutes total)
- Recommended frequency: 5 days per week
Research shows IWT is superior to traditional walking for improving:
- Blood pressure
- Blood glucose levels
- Body mass index (BMI)
- Aerobic capacity
- Muscle strength and balance
Studies demonstrate a remarkable 95% adherence rate, making it a sustainable exercise option for long-term health benefits.
Getting Started with IWT:
- Start with achievable goals based on your fitness level
- Use the "talk test" during fast intervals (should only manage a few words)
- Wear supportive walking shoes
- Monitor for pain or dizziness
- Track progress using a journal or fitness tracker
Begin with shorter intervals (20-30 seconds of brisk walking) and gradually increase duration as fitness improves. Always consult a healthcare provider before starting any new exercise program.
IWT differs from High-Intensity Interval Training (HIIT) by being lower impact and more accessible for all age groups and fitness levels, while still providing significant health benefits.
Research confirms IWT's effectiveness for both healthy individuals and those with metabolic conditions, showing particular benefits for improving physical fitness, body composition, and glycemic control in type 2 diabetes patients.