Japanese Walking Technique Claims to Outperform Jogging

Believe it or not, walking might actually help you burn more fat than jogging when performed in a specific way—specifically, the “Japanese way.” This emerging fitness trend, termed “Interval Walking Training,” was developed by professors at Shinshu University in Japan and has gained popularity among fitness enthusiasts.

Understanding the Japanese Walking Technique

Interval walking is a methodical approach to exercise that mixes brisk walking with slower-paced intervals, rather than sticking to a casual stroll. The basic rhythm consists of:

• 3 minutes of brisk walking
• 3 minutes of slow walking
• Repeating the cycle for a total of 30 minutes

Dr. Hiroshi Nore, one of the professors behind this technique, explains that it aims to enhance fat-burning and cardiovascular health. This is particularly useful for individuals with sedentary lifestyles or older adults.

The key aspect that sets this technique apart is the alternation between fast and slow paces. This dynamic pattern activates both aerobic and anaerobic systems, triggers what’s known as excess post-exercise oxygen consumption (EPOC), and encourages mitochondrial activity.

• Brisk intervals elevate your heart rate and promote fat burning, while slower phases provide recovery while keeping your metabolism engaged.
• The afterburn effect means your body continues to burn calories for hours after your walk.
• Enhanced mitochondrial activity boosts energy production, endurance, and fat metabolism.

Why This Technique Might Be Better than Jogging

Research from Shinshu University indicates that participants who practiced interval walking for five months lost between 3 to 5 kg of fat, while those who maintained a steady walking pace experienced only minor changes. Another study highlighted that older adults benefited significantly, with the interval walking technique helping to counter age-related fitness issues over a decade. Plus, improvements in VO₂ max and reductions in systolic blood pressure were noted over time.

Is This Technique Suitable for Everyone?

The simplicity of this walking technique is certainly appealing. However, it’s important to note that there aren’t many studies focused solely on this Japanese method. Whether or not to try it largely depends on your personal health circumstances. Interval walking is generally safe and low-impact, making it a good option for beginners, older individuals, or those with sedentary habits. Conversely, anyone with heart issues, uncontrolled high blood pressure, joint problems, or other medical conditions should consult a healthcare provider before starting this regimen.