Content provided by British Council
[1] A fitness routine from Japan is giving traditional cardio a run for its money. It is a high-intensity interval workout that many have dubbed “Japanese walking”. The trend has taken the social media platform TikTok by storm. It promises to improve your heart health and endurance. It could also give you leaner-looking legs.
[2] The method is simple: switch between three minutes of brisk walking and three minutes of slow walking. Repeat this on and off around five times for roughly 30 minutes.
[3] This fitness technique is actually called interval walking training (ITW). The method involves walking slowly and quickly in fixed periods. “Japanese walking” might seem like just a trend, but the workout is rooted in science. Professors at Shinshu University developed the routine and tested it in a 2007 study involving adults over five months.
[4] Participants following the interval-based walking method saw notable improvements in blood pressure, leg strength and their body's ability to use oxygen to make energy. They outperformed those who walked at a steady pace. A follow-up study in 2018 that tracked long-term effects over 10 years found that participants experienced a 40 per cent increase in peak fitness levels. This suggests the walking method is beneficial as you age.
[5] Fitness coach Eugene Teo helped popularise the routine on TikTok. He said the routine's appeal lies in its accessibility: “People don't like fitness jargon.”
[6] Some health experts are not fully on board. They point out that the original study had a few flaws that could have changed its results. For example, they said the study tracked one group more closely. Others suggest the real takeaway is more about the benefits of including regular exercise in your weekly routine.
[7] The United States Department of Health recommends at least 150 minutes of moderate-intensity activity each week. That is about 30 minutes a day, five days a week. It can include anything from brisk walking to dancing, gardening or cycling. As Teo put it, “Effort matters more than perfection.” So lace up your trainers and get moving – fast, then slow. Your heart will thank you.
Source: Tribune News Service, August 13
