Latest news with #ShizueMasuki
Pink Villa
an hour 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.
News18
2 days ago
- 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.
News18
3 days ago
- Health
- News18
Japan's 30-Minute Walking Trick That Helps You Lose Weight Quicker
That's exactly what a group of Japanese researchers started exploring nearly two decades ago. And the technique they developed, now known as Interval Walking Training (IWT), may quietly be one of the most effective and accessible fitness routines you can adopt today. The Method: Simple but Powerful Developed by researchers at the Shinshu University Graduate School of Medicine in Matsumoto, Japan, this walking style isn't about slow strolls or punishing treks. It alternates between three minutes of fast walking and three minutes of slow walking, repeated for a total of 30 minutes. 'Fast" here means walking at a pace where talking becomes difficult. 'Slow" means walking at a comfortable, relaxed pace. Do this four days a week, and within a few months, you may notice changes far beyond what 10,000 steps ever did for you. Backed by Years of Research This isn't just a trending idea on social media. According to The Washington Post, the technique was first tested in a 2007 study led by researchers Hiroshi Nose and Shizue Masuki. The trial ran for five months and compared two groups one that did interval walking, and one that just walked at a steady, moderate pace. The results? The IWT group showed significantly lower blood pressure, stronger thigh muscles, and improved aerobic capacity. The control group saw no such changes. Later studies, especially between 2020 and 2024, strengthened these findings. In trials with older adults and people with Type 2 diabetes, the interval walkers also improved their cholesterol levels, body mass index (BMI), and flexibility, according to The Washington Post. And it didn't stop there. Researchers also found that participants slept better, had improved cognitive performance, and experienced fewer depressive symptoms. This makes IWT one of the few routines that offer both physical and mental health benefits something even regular gym-goers don't always get. Why It Works Better Than Regular Walking Traditional walking routines often focus on distance or total time like the infamous 10,000 steps. But those benchmarks don't account for intensity. IWT, in contrast, plays with intensity in a way that pushes the heart, muscles, and lungs just enough, then gives them time to recover. That 'push and pause" approach is what makes interval training so effective — and why athletes, runners, and now even walking researchers use it. As the article in The Washington Post puts it: 'Participants who tried to walk briskly for 30 minutes straight found it too hard, but when they broke it into three-minute bursts, they were able to sustain it." That's a big win for real-world sustainability. Getting Started: No Fancy Gear Needed You don't need a smartwatch, treadmill, or gym membership. Just a pair of comfortable shoes and 30 minutes. Here's how to begin: Walk briskly for 3 minutes. You should be breathing hard enough that full conversation is difficult. Then slow down for 3 minutes. This is your recovery. Repeat the cycle five times for a total of 30 minutes. If that feels like too much in the beginning, start with just two or three cycles and work your way up. You can use landmarks to guide your pace. Walk fast between two street lamps, then slow down until the next one. You can also listen to music that switches tempo, or set a simple timer on your phone. The ability to recover faster between the fast intervals is a sign your cardiovascular fitness is improving. Who Is This Good For? This walking style is especially helpful for: Middle-aged or older adults trying to stay active without overdoing it People with Type 2 diabetes, high blood pressure, or early heart issues Anyone looking for a low-cost, low-impact fitness routine that fits real life Even younger people who've grown tired of the gym or intense fitness trends are finding value in this method. The structure keeps you engaged without being overwhelming and the benefits stack up over time. advetisement More Effective Than 10,000 Steps? In many cases, yes. While 10,000 steps is a decent rule of thumb for general movement, IWT delivers measurable cardiovascular and muscular benefits in less time. The Japanese team behind the method observed health gains in as little as five months, without requiring participants to overhaul their entire lifestyle. So if you're someone who's been walking endlessly on a treadmill with no change in your blood pressure, stamina, or weight this is your sign to try walking smarter, not longer. The Japanese method of Interval Walking Training is not a fad. It's a low-effort, high-benefit approach to health that's backed by science, requires no special equipment, and fits into even the busiest schedules.
Edmonton Journal
13-07-2025
- Health
- Edmonton Journal
Just 30 minutes a day of ‘Japanese walking' may help you get in shape
Article content Walking can be a go-to solution for many of life's challenges. Whether you're stressed, depressed or simply need a low-impact way to get in shape, walking can help. As one of the most accessible exercise options out there, it's suitable for a variety of people. Article content One particular technique, known as interval walking training (IWT) or 'Japanese walking,' is getting renewed attention after going viral on TikTok. Nearly 20 years ago a team led by Hiroshi Nose and other researchers from Japan published a study that found that middle-aged and older people who did high-intensity interval walking had lower blood pressure, stronger thigh muscles, and better aerobic capacity than walkers the same age who kept a more moderate, continuous pace. Article content Article content In the study, the volunteers did three minutes of fast walking followed by three minutes at a slower pace, for 30 minutes per day at least four days per week. Article content Article content 'One of the most surprising findings was that IWT markedly increased physical fitness and decreased blood pressure after the 5-month intervention whereas these improvements were not observed in the moderate-intensity continuous walking group,' said Shizue Masuki, a researcher on the team and professor at Shinshu University Graduate School of Medicine in Matsumoto. (The people in the control group aimed to take at least 8,000 steps a day, although a specific step goal, like the often-cited 10,000 per day, is no longer considered to be the holy grail of healthy walking.) Article content IWT got its nickname because the study was conducted in Japan, but the walking technique isn't necessarily more popular in Japan than anywhere else, Masuki said. Article content Article content The benefits of interval walking training Article content Since that report, which came out in 2007, more recent studies have been published, including one in 2023 of people with Type 2 diabetes and another in 2024 of people 65 and older. Those found that walkers who did IWT had improved cholesterol, flexibility, BMI and cardiorespiratory endurance compared to control groups. Article content 'When you increase your intensity of walking or other exercise that raises your heart rate, it's helpful to cardiovascular health and increases aerobic capacity. It puts healthy stress on the heart, which increases its capacity to function better and decreases resting blood pressure,' said Mir Ali, general and bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, Calif. 'Once you're settled down from that increase, over time, your blood pressure improves.'
Time of India
13-07-2025
- Health
- Time of India
Why Japanese seniors walk more — and stay younger, longer
In a country where people go on to live up until 114, Japan's older population stands out not just for their longevity but for how actively they live. A key part of that vitality? Walking. But not just any kind of walking. For the Japanese, it seems that walking is not casual, but rather it's a structured, intentional form of movement known as interval walking training (IWT)- also popularly known as Japanese Walking. This form of workout, which alternates between fast and slow walking, has been quietly reshaping the health of aging adults for nearly two decades. Backed by science and now enjoying a TikTok-fueled revival, IWT is helping people one step at a time. Not just another trend About 20 years ago, Hiroshi Nose and his team in Japan published a paper that put high-intensity interval walking on the map. Through their study, they found out that middle-aged and older adults who practiced IWT had lower blood pressure, stronger thigh muscles, and improved aerobic capacity compared to those who walked at a steady, moderate pace. And the routine itself is not very difficult. Walk fast for three minutes, then slow down for three. Repeat this cycle for a total of 30 minutes a day, at least four days a week. Shizue Masuki, a co-author of the study and professor at Shinshu University Graduate School of Medicine in Matsumoto, explained, 'One of the most surprising findings was that IWT markedly increased physical fitness and decreased blood pressure after the 5-month intervention, whereas these improvements were not observed in the moderate-intensity continuous walking group.' What's more, after the 2007 study, many more follow-up studies have continued to affirm the preliminary findings. A 2023 study involving people with Type 2 diabetes and another in 2024 focusing on adults over 65 both found that IWT improved cholesterol levels, body mass index (BMI), flexibility, and cardiorespiratory endurance compared to control groups. Experts have reiterated time and again that walking puts healthy stress on the heart, which in turn increases its capacity to function better and decreases resting blood pressure. And once the body calms, you will feel an improvement in your blood pressure. According to Masuki, other benefits of the technique have shown up in additional studies by her team, including improvements in sleep, mood, cognitive function, and symptoms of depression. The mental health benefits of walking in open spaces are well- documented . It lowers blood pressure, reduces cortisol, improves focus and sleep, and helps regulate mood. Further, IWT is time efficient too. So for people who don't have much time to slide in an hour-long workout at the gym, this simple walking technique can help them improve their health.
