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It sounds like you're referring to a Japanese walking technique for health that alternates between 3 minutes of slow walking and 3 minutes of fast walking. This method is based on interval walking training, popularized by Japanese researchers for its effectiveness in improving health and fitness — especially for older adults or those with lifestyle-related diseases.
🇯🇵 What It Is: Japanese Interval Walking
Developed by: Dr. Hiroshi Nose and his team at Shinshu University in Japan.
Basic structure:
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Walk slowly for 3 minutes (relaxed pace, warm-up).
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Walk fast for 3 minutes (brisk pace, enough to increase breathing and heart rate).
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Repeat this cycle for about 30 minutes, 4–5 times a week.
✅ Health Benefits (according to studies):
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Improves cardiovascular health
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Increases leg strength and endurance
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Helps regulate blood pressure and blood sugar
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Boosts aerobic capacity and burns more fat
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Easier to stick with than high-intensity workouts
🏃♂️ How Fast Is “Fast”?
Your fast pace should be:
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Brisk walking (e.g., 6–7 on a 1–10 effort scale)
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You should be breathing harder, but still able to speak in short sentences
🧘♀️ Who It's Good For:
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Beginners who want a safe way to build stamina
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Seniors looking for low-impact fitness
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Anyone managing chronic health issues like high blood pressure or diabetes
Would you like a sample weekly plan or a printable guide for this method?
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