Japanese Walking: Burn Fat Without Forcing Yourself to Run

The routine is easy and simple: three minutes of brisk walking, followed by three minutes of walking. A combination that works well for weight loss.

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Japanese walking

It lasts half an hour in total, but alternating more demanding cycles with more relaxing ones. The so-called Japanese-style walking It is a simple but very effective training technique, based on alternating intensity. In fact, it is known in the scientific field as Interval Walking Training (IWT), which, translated into Italian, means “Interval walk”

Created twenty years ago by Hiroshi Nose of Matsumoto University, an Alpine city 200 kilometers from Tokyo, it has become all the rage in recent months, rocketing to the top of TikTok's weight-loss trends.

But how does "Interval Walking" work? What are its real benefits? Are there any contraindications?

How it works

In the Japanese walk, two phases alternate:

  • Brisk walking (high intensity)
    You have to go very quickly, like when you are late:

    • rapid breathing
    • difficult to speak normally
    • duration: 3 minutes
  • Slow walk (recovery)
    Relaxed pace:

    • regular breathing
    • you can talk without problems
    • duration: 3 minutes

This cycle (3 + 3 minutes) should be repeated for approximately 30 total minutes, so ~5 cycles.

Per chi è adatta

One of the elements that has made the Japanese walk so popular is its versatility. It is ideal for:
  • For beginners
  • Ideal for those who don't like running
  • Also useful for people over 60

Benefits

The main benefits of Japanese walking are:

  • Improve the cardiovascular capacity
  • It helps to burn fat more than normal walking
  • Reduces blood pressure
  • Strengthens leg muscles
  • It is more sustainable than running for many

Useful Tips

Here are some helpful tips for Japanese walking:
  • Start gradually, reducing time and intensity if you are sedentary.
  • use comfortable and cushioned shoes.
  • Avoid slippery or uneven terrain.
  • Keep constant hydration.
  • Fate warm-up 5 minutes and final cool down.

Controindicazioni

These are the main contraindications of Japanese walking:
  1. Heart problems or uncontrolled high blood pressure
    • Anyone with arrhythmias, recent heart attacks, or uncontrolled hypertension should consult their doctor before starting.
  2. Severe joint disorders
    • Very worn knees, hips or ankles may suffer in the fast stages.
  3. Recent muscle or tendon injuries
    • It's best to heal completely before doing short walking sprints.
  4. Severe osteoporosis
    • Risk of falls and microfractures with sudden accelerations.
  5. High-risk pregnancy

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