Interval walking is a scientifically designed exercise method where instead of a casual stroll, a combination of brisk walking and slow paced walking is alternately incorporated. The technique follows a simple rhythm:
Dr Hiroshi Nore, one of the professors who developed this method says, this technique was designed to make walking more beneficial for fat burning and cardiovascular health, especially for people with sedentary lifestyle and older adults. Alternating between fast and slow pace is what makes this technique special. This technique activates aerobic and anaerobic systems, triggers excess post exercise oxygen consumption (EPOC) and stimulates mitochondrial activity.
The study conducted at Shinshu University found that participants practicing interval walking for five months lost 3–5 kg of fat, while those walking at a steady pace saw much smaller changes. Another study found, for older people, interval walking technique over 10 years protected against age fitness complications. The Shinshu University study also suggested that report improvements in VO₂ max and reductions in systolic blood pressure over several months.
The simple approach of this walking technique definitely makes it stand out. However, there aren’t many studies that have incorporated the Japanese walking technique. Whether you should try this method or not, depends on your individual health status. Interval walking is low-impact compared to jogging or running, so it’s generally safe for beginners, older adults, and people with sedentary lifestyles. In contrast, people with heart conditions, uncontrolled high blood pressure, joint problems, or other medical concerns should consult a healthcare professional before starting.
