Whereas once the ways of getting fit were quite straightforward – going to the gym, heading out for a run etc – nowadays there are all kinds of weird and wonderful workout ‘methods’ gaining traction on social media.
From weighted hula hoops to the 10-20-30 hack, the internet is constantly coming up with new ways to stay fit and healthy, and one of the recent exercise routines to trend online is called ‘Japanese Interval Walking’.
If you haven’t heard of it before, you are certainly not alone, but essentially it’s a form of intermittent walking developed by researchers in Japan to improve cardiovascular fitness and your metabolism. In practise, that means repeating the following five times, for a total of 30 minutes:
– Walk at a brisk pace for 3 minutes: About 70-85% of your maximum heart rate. You should be able to speak, but you may find continuous talking a challenge.
– Walk at a more leisurely pace for 3 minutes and let your heart rate come down to 40-50% of your maximum heart rate.
And it’s not just an internet fad. The Japanese Walking Technique is supported by the research of Dr Hiroshi Nose published in Mayo Clinic Proceedings. Compared to continuous walking at the same pace, the researchers found that ‘High-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity.’
Japanese Interval Walking is the latest TikTok fitness method
Intermittent walking is also an easy method to try out. Jack Claxton, Personal Trainer at David Lloyd says ‘switching between a brisk pace and a steadier one’ when you walk ‘is a great way to get more out of something most people already do every day. It gives your heart and lungs a stronger workout, helps you burn more calories in less time, and boosts stamina.
‘Interval training in general also makes exercise more engaging because the change of pace keeps it varied and less monotonous,’ he adds.
But how do you know what counts as high intensity walking? Well, your maximum heart rate can be estimated by subtracting your age from 220. If you are walking with a heart rate at around three-quarters of this number, as measured on a fitness tracker (e.g. a fitness watch), then that’s a good sign, but as Claxton says ‘A simple way to measure this is the “talk test.” If you’re walking quickly enough that you’re breathing heavily and can only speak in short sentences, that’s considered high intensity for you.’
Your maximum heart rate is 220 minus your age – aim to be at 70-85% of this number.
There are ways to achieve this other than simply walking very fast. ‘Walking uphill, or using an incline on a treadmill, is another way to increase intensity without running,’ says Claxton.
Although it can count as high-intensity, walking is also low impact, making it much gentler on the joints and more sustainable for most people, especially those who are older or recovering from an injury. ‘It’s also one of the most accessible forms of exercise because it requires no equipment and can easily be built into daily life,’ says Claxton. ‘On top of that, it’s a great stress reliever and often easier to stick to long term compared to more demanding workouts like running or aerobics’.
Walking is brilliant for relieving stress, says Claxton.
However, that doesn’t necessarily mean you should ditch other forms of workout in favour of walking. ‘While walking is excellent for cardiovascular health, it doesn’t build strength or improve mobility on its own,’ says Claxton. ‘As we age, resistance training becomes crucial for maintaining bone density, reducing the risk of falls, and preserving independence in daily activities. That’s why it’s so important to combine walking with some form of strength training; even simple bodyweight exercises or light weights can make a big difference.’
As for his verdict on social media fitness trends? They have pros and cons, says Claxton. ‘On the positive side, they can motivate people to try new workouts and become more active, which is always a good thing. However, not everything you see online is safe, effective, or suitable for everyone. Many of these trends are designed more to capture attention than to genuinely improve health. My advice is to use TikTok as inspiration, but rely on proper guidance from a professional for your actual training.’
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What is the Japanese Interval Walking trend and can it really make you fitter?