JWalk
Japanese Walk Exercise
🏃 What is it?
The Japanese walking method, also known as Interval Walking Training (IWT), involves alternating three minutes of brisk walking (at about 70% of maximum effort, where talking becomes difficult) with three minutes of slow walking (around 40% effort), repeated for at least 30 minutes, four times a week.
Developed by Japanese researchers like Professor Hiroshi Nose at Shinshu University, it offers greater benefits than steady walking, such as improved aerobic capacity, weight loss, lower blood pressure, and stronger thigh muscles.
📋 How to Practice
The Routine
3 Mins Fast (Long strides, arm swings)
⬇️
3 Mins Slow (Relaxed pace)
🔄 Repeat 5 times (30 mins total)
- FAST Walking (3 mins): Walk briskly.
- SLOW Walking (3 mins): Walk leisurely.
- Repeat for 5 sets (30 mins total).