Latest news with #ShinshuUniversity
Metropolis Japan
6 days ago
- Health
- Metropolis Japan
This Japanese Walking Trend Boosts Fitness in Half the Time
Backed by science and TikTok hype, Interval Walking Training is transforming everyday walks in Tokyo By Swap step-counting for a 30-minute walking method that burns more calories, boosts endurance and actually lowers disease risk. It's called interval walking training (IWT), also known as 'Japanese walking'—thanks to social media. Here's how it works: Walk fast for three minutes (about 70% of your max effort) Walk slow for three minutes (around 40% of your capacity) Repeat this five times for a total of 30 minutes. Think of it as a HIIT workout but with walking—and no gym required. Originally developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University, this method has been trending on TikTok and Instagram because it's short, approachable and delivers big results. Why Is It Better Than Just Walking 10,000 Steps? Studies from Japan show IWT doesn't just equal regular walking—it outperforms it for improving health. The study compared interval walking to the classic '8,000 steps a day' routine and found IWT was superior for improving: Blood pressure (it dropped more than with steady walking) Blood glucose levels (better control over sugar spikes) Body mass index (BMI) (more weight reduction) Aerobic capacity (higher endurance and heart health) Strength, which helps with stability and balance It was even sustainable long-term. In a follow-up analysis of 826 participants, 783 people successfully stuck with IWT for the full study—an impressive 95% adherence rate (via Healthline). Those who stuck with IWT over the years slowed the typical age-related decline in strength and fitness. While there's no direct study proving it increases lifespan (yet), these benefits all point toward healthier, more resilient aging And it's not just for healthy older adults. A 2024 review of IWT concluded the benefits are 'well established both in middle- and older-aged but otherwise healthy individuals and in those with metabolic diseases.' Why It's Perfect for Tokyo Tokyo life already involves a ton of walking—just getting from the train station to work can rack up thousands of steps. Interval walking slips easily into everyday routines. Do it on your way home from the office, while taking a lunch break or before heading into a night out. Even better, there are plenty of built-in 30-minute walking routes in Tokyo. Shibuya Station to Omotesando Station via Cat Street A scenic, urban stroll that's almost exactly 30 minutes—plenty of shops and people-watching along the way. Yoyogi Park Start at Harajuku Station, circle the park and end with a slow cooldown under the trees. Komazawa Park Designed for walkers, runners and cyclists, Komazawa Park has a peaceful loop that takes about 30 minutes starting from Komazawa Station. These routes fit seamlessly into daily Tokyo life. Commuters can even sneak in an interval walk on the way to the station or between train transfers. Social Media Impact The method has exploded on TikTok and Instagram, with users posting before-and-after clips showing improved posture, slimmer waists and glowing skin—all from 30-minute sessions. Trainers have jumped on the trend, sharing how to keep the 'fast' part somewhat hard without breaking into a jog. @coacheugeneteo Walking 10,000 steps… But better 😯 I know I can't be the only one who looks at my step count at the end of the day and feel like a failure. Some days, I get around 2,000 steps. I still aim for at least 8,000 a day – but sometimes, life just gets in the way. But even if it's only an extra ~3000 steps, this simple 30 minute protocol on my walking pad can make a huge difference. Walking Smarter, Not Longer For decades, 10,000 steps was the gold standard. But interval walking packs more benefits into less time. In a city like Tokyo, where people are already on their feet, it's the easiest workout upgrade ever. So tomorrow, instead of zoning out on your walk to the station, try speeding up for three minutes, then slowing down for three. You'll be done before you even realize it.
Pink Villa
7 days ago
- Health
- Pink Villa
Can 30 minutes of Japanese walking replace expensive gym membership? All about unique workout trend
The world seems to be currently abuzz with the latest fitness trend: Japanese walking. While people are familiar with the benefits of regular walking for their overall health, studies have proven that Japanese walking is actually a game changer, in addition to traditional methods. What is Japanese walking? Japanese walking was introduced following a joint research and study by Professor Hiroshi Nose and Associate Professor Shizue Masuki from Shinshu University in Matsumoto, Japan. Unlike the regular walking technique, this one introduces a simple interval format between the steps. The individual must walk briskly for the first 3 minutes and then slow their pace for the next 3 minutes. How often should Japanese walking be repeated? Under moderate circumstances, an individual can repeat the Japanese walking technique as a cycle for about 30 minutes four days a week. It is said to reduce the need for regular gym workouts and cut down on expensive fitness memberships, as Japanese walking is both time-efficient and relatively effortless, especially for those with very little time to spare. Are there any considerable health benefits of Japanese walking? Based on the first successful clinical trial of Japanese walking, it was observed that incorporating intervals into the walking technique helped boost oxygen supply throughout the body, reduce blood pressure, improve overall metabolic function, and enhance fitness levels. Additionally, Japanese walking is said to have benefited individuals with Type 2 diabetes, reducing lower-limb strength decline and age-related muscle loss. Following this method, their walking speed strategically increased, which helped improve overall physical quality of life. Can Japanese walking replace expensive gym memberships? One of the key questions surrounding the validity and benefits of Japanese walking circles is whether it can actually replace the expensive gym memberships that most people typically purchase. While working out at the gym may require more time for an individual, Japanese walking is in many ways less time-consuming, as people only need to spare 30 minutes of their time. Moreover, for those who aren't exactly sure about using gym equipment and muscle training, Japanese walking can be the best choice, since it is mostly focused on utilising the power of the limbs. How to try Japanese walking? For those curious about trying out Japanese walking in the first place, there are a few things to take note of. This begins with a mandatory 5-10 minute warm-up process. Thereafter, begin your brisk and slow walk intervals. Time yourself and ensure that both paces of walking are met in equal time, with equal gaps. Once you're done, let yourself cool down with stretching exercises, which will help bring your heart rate back to normal.
Yahoo
21-07-2025
- Health
- Yahoo
Do This 10-Minute Walking Workout 3 Times A Week For Better Cardiovascular Health
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." It seems like there's always a new workout trend sweeping the internet. First it was the 12-3-30 treadmill routine, then my social feeds started getting flooded with reformer pilates videos, and now the Japanese walking method is having a bit of a fitness resurgence. The exercise method—which is formally known as interval walking training (IWT)—was born out of a 2007 study by researchers at Shinshu University in Japan. But it's caught on recently thanks to TikTok, where users have dubbed the practice Japanese walking due to its research origins. Rather than walking at a steady pace, this form of interval walking training involves alternating three minutes of fast walking at about 70 percent of your max heart rate with three minutes of slower walking at 40 percent of your max heart rate. (If you can't get your heart rate up to 70 percent of your max by walking, you can try jogging or running, but then it doesn't technically count as IWT.) As mentioned above, the Japanese walking approach comes from a 2007 study that looked at the effects of high-intensity IWT on the physical fitness and blood pressure of middle-aged and older adults. Over five months, 186 women and 60 men ages 44 to 78 either did high-intensity IWT (doing five or more sets of Japanese walking at least four days per week), moderate-intensity continuous walking training (walking for 50 percent of their peak aerobic capacity for at least 8,000 steps, four days per week), and no walking. Before and after, they measured participants' thigh and hamstring strength as well as their peak aerobic capacity and found that the group that did at least four 30-minute sessions of interval walking per week developed better physical fitness, had less inflammation, and were also better protected against age-related health problems like dementia and osteoarthritis. Meet the experts: Noelle McKenzie, CPT, is an ACE-certified personal trainer and co-founder of Leading Edge Personal Trainers. Kristian Karstoft, MD, PhD, is a clinical associate professor at the Department of Clinical Medicine at the University of Copenhagen. Shizue Masuki, PhD, is a professor in the Division of NeuroHealth Innovation at Shinsu University. Joyce Shulman, CPT, is a certified personal trainer and walking coach and the author of Why Walk?. While the original study was done almost 20 years ago, the research and reported benefits still hold up. Multiple IWT studies have been conducted since 2007, including a study in the Journal of Diabetes Investigation published in January of this year, which found that participants with diabetes and lower extremity weakness developed better walking ability and saw an improvement in health-related quality of life factors like pain and energy levels after following an IWT routine. Japanese walking is a great way to better your cardiovascular fitness. IWT 'is a simple, yet highly effective way to improve your aerobic capacity by optimizing your oxygen uptake,' says ACE-certified personal trainer and co-founder of Leading Edge Personal Trainers Noelle McKenzie, CPT. 'Over time, that can lead to an increase in VO₂ max,' which is how much oxygen your body can use during intense exercise. Ahead, experts explain the benefits of Japanese walking, how it differs from HIIT, and how to try the trend yourself. The Benefits Of Japanese Walking There are a lot of potential benefits of interval walking training, but the upsides you earn will depend on where you are in your fitness journey. For example, if you're already running multiple miles five or six times per week, taking up IWT likely won't improve your cardiovascular or physical fitness, says Kristian Karstoft, MD, PhD, a clinical associate professor at the University of Copenhagen and an author of a 2024 review of several interval walking training studies in Applied Physiology, Nutrition, and Metabolism. That's because your muscles and cardiovascular system are already used to working beyond the level of intensity that fast walking intervals demand, and you probably won't be able to achieve 70 percent of your max heart rate without breaking into a run. If you're in this boat, you might want to try alternating jogging with faster running intervals, going back and forth between 40 and 70 percent of your max heart rate, says Shizue Masuki, PhD, a professor in the Division of NeuroHealth Innovation at Shinsu University and one of the researchers from the original study. Just keep in mind that the benefits of this approach haven't been formally studied the way that IWT has. On the other end of the spectrum, if you rarely exercise or mostly do low-intensity workouts that don't elevate your heart rate much, you may reap these benefits: Improved Cardiovascular Health In the 2007 study, Masuki's Shinshu University team found that participants who used the Japanese walking method for 30 minutes or more per day at least four times a week increased their peak aerobic capacity for walking by 9 percent after five months. Stronger Leg Muscles The same study found that Japanese walking increased participants' thigh and hamstring strength by 13 percent and 17 percent, respectively. These stats are especially impressive considering that participants in the moderate-intensity continuous walking training group saw little to no improvements in their leg strength. In fact, their strength measurements were similar to the group who didn't walk at all. Lower Blood Pressure The Shinshu University researchers reported that participants who tried the Japanese walking method experienced a decrease in blood pressure. This is because IWT increases physical fitness and suppresses genes associated with inflammation—which is linked to high blood pressure, Masuki explains. Plus, as your heart works out harder over time, your blood pressure can decrease, per the Cleveland Clinic. Reduced Risk Of Lifestyle-Related Diseases (LSDs) Regular interval walking training has also been shown to reduce the risk of lifestyle-related diseases like type 2 diabetes and heart disease. A 2019 study published in Mayo Clinic Proceedings found that participants who did 30 minutes of IWT at least four times per week for five months reduced their 'LSD score,' which was based on factors like blood pressure, body mass index (BMI), blood glucose, and cholesterol, by an average of 17 percent. Increased Calorie Burn Interval training burns more calories than steady-state cardio, where you're working out at the same intensity for the whole workout, explains certified personal trainer and walking coach Joyce Shulman, CPT, the author of Why Walk?. That's because you're pushing your body harder and expending more energy. Plus, interval training creates something called the afterburn effect, where you continue to burn calories even after you're done exercising as your body works to get your oxygen levels back to normal for recovery. So if you're looking to burn the most calories possible on your next walk, the Japanese walking method is worth a try. Better Mood All forms of walking can provide mental health benefits. When you walk, your body releases mood-boosting hormones including endorphins, oxytocin, and dopamine, says Shulman. So beyond the long-term health benefits, engaging in interval walking training also has the potential to start making you feel better mentally right away. It's worth noting that while the majority of studies on interval walking training are based on doing it at least four times per week for at least 30 minutes, you can still see health benefits from starting out smaller. In fact, only 10 to 20 minutes of IWT per session at least four times a week still has the potential to improve your wellbeing, says Masuki. Try our exclusive 4-week walking plan Japanese Walking Vs. HIIT Japanese walking and high-intensity interval training (HIIT) are similar—they both involve alternating intensity levels throughout your workout. However, HIIT is usually more intense. While Japanese walking involves alternating between three minutes of higher effort and lower effort, HIIT usually involves alternating 30 to 60 seconds of high-intensity work with 30 to 60 seconds of rest or light exercise, explains McKenzie. Plus, while HIIT can be done entirely through walking, it typically involves more strenuous moves like burpees, jumping jacks, or jump squats for the high-intensity periods. '[HIIT] can be more stressful on the body, demanding more recovery time in between workouts,' McKenzie says. Since you're doing a 30-second burst of hard work every 30 to 60 seconds, your heart, muscles and lungs are being pushed to their limits. That higher intensity means that you might not be able to sustain a HIIT workout for 30-plus minutes like the experts recommend for Japanese walking. HIIT is best for people who are already at an intermediate or advanced fitness level, she adds. Japanese walking, on the other hand, is good for workout newbies, or those who are looking to get into a consistent exercise routine because it's lower-impact and lower-intensity, says McKenzie. It's also relatively gentle on the joints, making it a good option for anyone who's nervous about potential injuries. How To Try Japanese Walking Start small with two to three 30-minute sessions per week, McKenzie says. It might also help to tack it onto activities that you already do—like walking the dog or running errands. Then, you can build up to four or more 30-minute sessions per week to see the most health benefits. (Technically, you can do IWT every day if you want, but once you hit 50 minutes of fast intervals per week, you won't see many additional fitness and health benefits beyond that, says Masuki.) If a 30-minute session sounds daunting, you can break your walking into three 10-minute sessions per day instead, she 6 $140.00 at HOKAClifton 10 $155.00 at Foam X 1080v14 $164.95 at 41 $145.00 at Use numbers, like heart rate max. In terms of the walking intervals themselves, there are a few different ways to make sure you're alternating between the recommended intensities. If you want to get exact, you can calculate your maximum heart rate by subtracting your age from 220. Once you have that number, multiply it by.4 and.7 to determine your heart rate during the 40 and 70 percent efforts, says McKenzie. Then, you can use a fitness tracker or heart rate monitor to make sure you're staying around those numbers during each interval. Go by feel. If you don't have a way to track your heart rate, you can also rely on your rate of perceived exertion (RPE). Think about how you feel on a scale of 1 to 10 with 1 being almost no effort, and 10 being an all-out, exhausting effort. As you're using the Japanese walking method, the slower intervals should feel like a 4 out of 10 effort, while the faster intervals should feel like a 7 out of 10 effort. Another way to tell that you're doing it right is that at 40 percent of your max capacity, you should be able to easily hold a conversation for a long time. And at 70 percent effort, you should still be able to talk, but feel a little out of breath, says McKenzie. Regardless of the exact approach you take, Japanese walking is one TikTok wellness trend that's actually worth adding to your routine. After all, the science speaks for itself. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
News18
21-07-2025
- Health
- News18
What Is Japanese Walking? The Effortless Fitness Trend Beating The 10,000-Step Workout
Last Updated: A 30-minute walk with bursts of speed may do more for your heart and strength than 10,000 steps a day. Tired of chasing that 10,000-step goal every day? There's a smarter, science-backed way to stay fit without spending hours walking. It is called Japanese Walking, or Interval Walking Training (IWT), and it is making waves on social media for good reason. Developed by researchers at Japan's Shinshu University, this easy-to-follow routine blends short bursts of brisk walking with slower recovery walks. And the results? Surprisingly powerful. Research shows that Japanese Walking may offer equal or even better benefits than the age-old 10,000-step rule, especially for heart health, strength, and metabolic function. What Is Japanese Walking? No gym. No equipment. Just a walk with purpose. This workout method was designed by Professor Hiroshi Nose and Associate Professor Shizue Masuki from Shinshu University. The format is simple: alternate 3 minutes of fast-paced walking (at about 70–85% of your max heart rate) with 3 minutes of slow, relaxed walking (at around 40–50% of your max heart rate). Repeat this cycle for 30 minutes, four to five times a week. Unlike intense workouts, this is gentle enough for almost anyone to do but still effective. During the brisk walk phase, you should be breathing harder but still able to speak in short phrases. During the slower part, conversation should feel easy. All you need is a pair of comfortable shoes and a timer. The 10,000-step goal didn't come from a medical journal—it came from a 1960s marketing campaign for a Japanese pedometer. While walking is great for your health, newer studies suggest that after about 8,000 steps a day, the benefits may level off. So how does Japanese Walking compare? Let's look at what the research says: 1. Good for Your Heart In a 2007 study published in Mayo Clinic Proceedings, 246 adults (average age: 63) followed this walking method. The results? Those who did Japanese Walking saw a drop in their systolic blood pressure by about 10 mmHg. That's roughly the same improvement many people get from blood pressure medications—far more than what the continuous walkers saw. 2. Boosts Strength and Endurance The same study also reported increases of 13–17% in leg strength and a 10% jump in aerobic capacity (VO2 max) after just five months. A 2018 follow-up in The FASEB Journal found that people who kept up with the routine maintained those gains long-term. 3. Helps Manage Blood Sugar In a 2023 study published in Diabetes Care, Japanese Walking helped participants with type 2 diabetes control their blood sugar better than those who walked at a constant pace. Why? Researchers believe the intervals trigger better glucose metabolism—though factors like diet and genes also play a role. 4. Mental Health and Motivation Boosts While studies on mental health impact are still limited, the rhythm of intervals could provide mood-lifting effects similar to other types of rhythmic exercise. It's also highly doable. Studies show up to 95% of participants stick with it, likely because it's simple, time-efficient, and not too physically demanding. How To Try Japanese Walking Want to get started? Here's a basic plan backed by research: Then alternate: If you're new, start with shorter intervals (1–2 minutes each) and build up gradually. Use heart rate or how you feel to guide your pace. And if you have any medical conditions, check with your doctor first. Tips to Keep In Mind Focus on consistency—regular walking matters more than perfection Don't stress about exact heart rate zones—use your breath as a guide Japanese Walking is great, but it's one of many good fitness options Japanese Walking is an easy, effective way to improve your health, without dedicating hours to the gym. It might not be 'better" for everyone, but it's a fantastic option to try, especially if you're tired of chasing steps and looking for real results. view comments First Published: Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
Jordan News
15-07-2025
- Health
- Jordan News
Interval Walking: The Japanese Technique for Boosting Health and Fitness - Jordan News
Interval Walking: The Japanese Technique for Boosting Health and Fitness Walking can be the perfect solution to many of life's challenges. Whether you're dealing with stress, depression, or simply looking for an easy way to improve your fitness, walking offers a helpful and accessible exercise option for a wide range of people. اضافة اعلان A specific method known as interval walking training, or 'Japanese walking,' has gained renewed attention following its viral spread on TikTok. About 20 years ago, a study led by Hiroshi Nose and other researchers in Japan found that middle-aged and older adults who practiced high-intensity interval walking experienced lower blood pressure, stronger thigh muscles, and better aerobic capacity compared to those of the same age who walked at a steady moderate pace. In that study, participants walked briskly for three minutes followed by three minutes of slower walking, repeated for 30 minutes a day, at least four days a week. Shizue Masuki, a member of the research team and professor at Shinshu University's Graduate School of Medicine in Matsumoto, said: 'One of the most surprising findings was that interval walking significantly improved fitness and reduced blood pressure after five months, while no such benefits were observed in the group that maintained moderate, continuous walking.' She added that the control group was instructed to walk at least 8,000 steps daily, although she noted that aiming for a specific number like 10,000 steps is no longer considered the gold standard for healthy walking. The term 'Japanese walking' originated simply because the study was conducted in Japan. However, according to Masuki, the technique isn't necessarily more popular there than in other countries. Benefits of Interval Walking Training Since the 2007 report, newer studies have reinforced its benefits. A 2023 study on people with type 2 diabetes and another in 2024 involving individuals aged 65 and older found that those who practiced interval walking improved their cholesterol levels, flexibility, BMI, and cardiovascular endurance compared to control groups. Dr. Mir Ali, a general and bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center in Fountain Valley, California, told The Washington Post: 'When you increase the intensity of walking or any other activity that raises your heart rate, it improves cardiovascular health and aerobic capacity. It places healthy stress on the heart, enhancing its performance and lowering resting blood pressure over time.' Masuki also noted that her team's research found benefits for sleep, cognitive function, and depression. Barbara Walker, a health and performance psychologist at the University of Cincinnati, added: 'Mindful walking—especially in green spaces—has been shown to lower blood pressure, reduce cortisol levels, improve focus and sleep, and regulate mood.' She noted that combining mindful walking with interval walking enhances its psychological effects by merging the benefits of nature exposure with the motivating structure of physical goals. How Hard Is Interval Walking Training? Masuki noted that while continuous walking may seem easier than high-intensity walking, her team's research revealed otherwise. Participants in the high-intensity group were asked to walk briskly for 30 minutes a day—but none could stick with it, reporting it as boring and too difficult. Most studies found that 60–90% of people can successfully complete interval walking programs. A key reason might be time efficiency. Long durations of continuous walking required to accumulate step goals may feel discouraging to some. Dr. Patrick Fratellone, a preventive cardiologist in New York City and Fairfield, Connecticut, said: 'While 10,000 steps a day can improve blood pressure, blood sugar, and lipid levels, shorter periods of interval walking can offer the same or even greater benefits.' How to Try Interval Walking Start Slow and Smart Experts advise: start gradually. You don't need to jump into 30-minute interval sessions right away. Dr. Mir Ali suggested 15-minute sessions, twice daily, are still beneficial. You can work your way up to the U.S. recommended 150 minutes of moderate physical activity per week—30 minutes a day, 5 days a week—plus two days of strength training. Experts also stress the importance of consulting a physician before starting any new exercise regimen. Sarah Crawford, a physical therapist in Cincinnati, noted: 'You can't take a sedentary person and place them into a high-intensity interval walking program right away.' Use Informal Tracking Methods Crawford recommended using simple cues. During the three-minute 'fast' intervals, you shouldn't be able to hold a conversation. During the slower intervals, you should be able to talk—but still sweat. She sometimes tells patients to pick visual markers like mailboxes: speed up for 10, then slow down for the next 10. Track Your Progress According to Crawford, heart rate and breathing efficiency should improve over time. 'Watch how quickly you recover before starting another fast interval. How long can you stay at 70% intensity, and how long do you need at 40% to recover before going back up again?' She concluded: 'No matter what kind of walking you try, you'll experience real benefits. Walking is safe, low-impact, accessible, gets you away from the computer, and connects you with trees, plants, animals, and sunlight. It's without a doubt the best form of exercise for all humans.' – Agencies
