What experts think about the Japanese running trend

“Japanese walking” is not new, but the training Recently won legs on Tiktok: People credit it with the exciting of their walking routines and leads to a range of benefits, from weight loss to better health of the heart.

While the name is derived Research conducted in JapanThis style of training – known as interval walking – is popular all over the world and for a good reason. It is about walking at a high level of intensity for three minutes, followed by three minutes at a lower intensity, repeated for at least 30 minutes, four times a week.

“We know that practice matters, and we know that intensity matters,” says Laura Richardson, a training physiologist and clinical assistant professor Kinesiology at Michigan University. “I think it will be caught because it is so sustainable – it is short, it is feasible, you don’t have to be in a gym and there are many benefits to walk.”

We asked experts to break down exactly why Japanese walking is so effective and how they can get started.

Science behind interval

Interval training or alternating between short eruptions of exercises with high intensity, followed by lower intensity rest and recovery already has ahead of it more than 100 years. You can apply it to all kinds of fitness regimes, including walking, cycling, running and strength training. “It picks up your heart rate and then brings it back,” says Richardson. If you train with a high intensity, you are increasing Blood flow to the muscles of your body And let your heart beat faster. “That’s where we get health benefits,” she adds. “The adjustments start at higher levels of intensity.”

Over timeInterval training leads to increased cardiorespiratory fitness, which means that your body can better consume oxygen because your heart and lungs are stronger. And you do not have to spend hours in the gym to achieve this: by adding intensity to your training, you get more value for money from a time perspective, says Rashelle Hoffman, a walking and walking expert at the physiotherapy department at Creighton University in Omaha. Consider the American College of Sports Medicin’s Guidelines for physical activities: All healthy adults must receive a moderate intensity aerobic activity for at least 30 minutes five days a week, or powerful activity for at least 20 minutes three times a week. “It is clear that you see more benefits with less time with powerful activity,” she says. “We emphasize our body more, and it responds more easily.”

Read more: Walking backwards is the best training you don’t do

There is also a psychological attraction. Interval walk you may feel that you are competing against yourself, says Richardson, as you get faster and increases your intensity level. “I always say that people love numbers,” she says. They give Walkers a tangible goal that can propel their desire to exercise.

Emily Mendez, who lives in Indianapolis, started walking Japanese a few years ago because she tends to walk at the same pace. The intervals give her something to focus on, she says, and she loves the feeling of performance she gets from short, powerful activities. “It’s like an achievement if you take the faster walks,” she says. “I do it and push myself, and then the slower walks for recovery are a reward. It makes it more interesting, less boring and motivating.”

The benefits of Japanese walking

In one of the Leading studies on interval walkingShizue Masuki and her colleagues instructed 246 adults of middle age and older adults to walk with a high intensity for five months a day, more than four times a week. Nobody completed the program – they complained that it was too boring and difficult, says Masuki, a professor at the Shinshu University Graduate School of Medicine in Japan. That inspired the researchers to test interval instead.

This time the participants actually did it and the results were impressive. People who followed an interval for five months had a greater increase in leg power, the muscle power of the thigh and overall physical fitness, as well as a greater reduction in blood pressure than those who only ran at a moderate pace. Supplementary research With more than 700 people, interval walking improves the symptoms of lifestyle -related and age -related diseases, such as changes in cognitive function, depression and sleep quality. Plus, The technology leads to An increase in healthy HDL cholesterol levels, improved triglyceride levels and reduced abdominal fisheral fat.

More in general, research suggests that walking – which has a lower impact than activities such as running – fights bone and muscle health, reduces the risk of chronic diseases and improves mental well -being. It is often an ideal choice for people who are older or overweight, says Hoffman, as well as those who dip their toes in a training routine. “The great thing about walking is that most people know how to do it,” she says. “There is no learning curve and you don’t really have to have equipment.”

What does it actually count as high intensity?

In the Masuki study, the participants logged three minutes of walking with 70% of their peak aerobic capacity, or VO2 Max – which measures the maximum amount of oxygen that your body can use during intense exercises – follows three minutes at 40% of their peak capacity. Although a smartwatch can offer you this data, there is an easier way to keep track of your intensity.

Read more: Why walking is not enough when it comes to exercising

Richardson calls it the conversation test: when you work with about 70% of your aerobic capacity, you can breathe heavily and feel your heart racing, but you can still follow a conversation. “It’s a bit uncomfortable, but you can still talk,” she says. If you were to work closer to 100% of your capacity, on the other hand – an extreme level that experts advise against, because your body cannot get enough oxygen to feed muscles and you feel braked quickly – you could not speak.

How to start interval walking

Ready to give Japanese a twist? Experts suggest these tips.

Slowly titrate

If three full minutes with high intensity feels discouraging, easy in: you could start by tackling your pace for a minute, followed by a recovery session of three minutes, Hoffman suggests. “You will not necessarily see the benefits on those lower levels, but you will train your body,” she says.

You don’t even have to strive for a 30 -minute training. Since he learned about Japanese walking on Tiktok a few months ago, Yvette Hill has done it during downtime, such as when she waits for parking places to pick up her children from various activities. Sometimes she increases her intensity until she reaches one corner of the lot and then slows down until she reaches the other and adjusts the program to meet her needs. “If you are busy, this is a great way to fit into the exercise,” she says. “It is so easy and less intimidating than jumping in the gym.”

Take the right attitude

When you increase your pace and switch to an interval with high intensity, it is important to pay attention to your attitude. “Pick up your spine, raise your chest and really think about swinging your arms,” says Richardson. That helps to involve more of your body while adding strength to your steps.

Find a timer system that works for you

Many fitness trackers, including the Apple Watch, have one built -in function This allows you to set your intervals in advance. That way your device will warn you when it’s time to change gear, says Hoffman, and you don’t have to play with a stopwatch.

Read more: Are walking blocks worth it?

Another option: time each interval to a favorite number. “Most songs are about three minutes long,” says Richardson. “That is a good way to time your exercise.”

Add some accessories

If you struggle with balance problems and want to ensure that you are safe, then experiment with hiking poles, Richardson suggests. “They can give you an extra bit of stability,” she says. “If someone is a bit hesitant to use an older or deconditioned person who use a walking stick or hiking posts, you can give an extra set of so-called legs.”