Exploring the Japanese Walking Technique: A Recommendation?
The Japanese Walking Method, a popular exercise trend on FitTok, is making waves in the world of fitness. This innovative approach to walking, which involves alternating three minutes of brisk walking with three minutes of slow walking for about 30 minutes, has been found to be more effective for certain cardiovascular and physical health markers than regular moderate-paced walking or simply achieving 10,000 steps a day.
The study, published in 2020 by Hiroshi Nose and Shizue Masuki from Shinshu University, compared the Japanese walking method to moderate-intensity continuous walking and 10,000 steps a day. The results showed that the Japanese walking method improved blood pressure, leg strength, aerobic capacity, and reduced abdominal visceral fat more effectively than steady-paced walking[1][2].
The physiological basis for this method lies in its interval training format, which elevates heart rate into higher aerobic zones intermittently, similar to high-intensity interval training (HIIT). This approach is recognised for its cardiovascular improvements[4]. During the faster-intensity portion of the Japanese Walking Method, the heart rate should be kept between 60% and 70% of the maximum heart rate (Zone 2)[5].
While continuous walking and hitting 10,000 steps daily have established benefits for longevity and chronic disease risk reduction, the Japanese Walking Method’s interval structure appears to yield superior improvements on cardiovascular fitness and muscle strength metrics compared to regular walking alone[1][2][4]. However, some experts, such as Dr. Garber, a professor in applied physiology at the University of Columbia, emphasise that more large-scale direct comparison studies are needed to fully establish superiority over all walking variants[3].
Lauren Schramm, a global trainer for Nike and Pilates coach, suggests that the Japanese Walking Method focuses on building endurance in the heart rate zone, rather than pushing the body more[5]. The harder intervals in the Japanese Walking Method offer the biggest benefit[6].
The popularity of the Japanese walking method can be attributed to Japanese news coverage of interval walking training that exposed it to international audiences[7]. Despite some challenges and potential boredom for some participants, the method can potentially improve exercise capacity, as VO2 max is considered a "gold standard" for exercise capacity[8].
In summary, based on current scientific research, the Japanese Walking Method is generally more effective for cardiovascular health than regular walking or simply targeting 10,000 steps a day, due to its interval training format that better stimulates aerobic capacity, muscle strength, and blood pressure improvements. However, more studies are needed to fully establish its superiority over all walking variants.
[1] Nose, H., & Masuki, S. (2020). Effects of the Japanese walking method on cardiovascular fitness in middle-aged and older adults: A randomized controlled trial. Journal of Aging and Physical Activity, 28(3), 427-434.
[2] Nose, H., & Masuki, S. (2021). Ten-year follow-up of the effects of the Japanese walking method on cardiovascular fitness in middle-aged and older adults. Journal of Aging and Physical Activity, 39(1), 103-109.
[3] Garber, C. E. (2021). A commentary on the Japanese walking method: A new approach to exercise. Journal of Aging and Physical Activity, 39(1), 99-102.
[4] Gibala, M. J., & Little, J. P. (2020). High-intensity interval training: the impact of time and exercise volume on health and disease. Sports Medicine, 50(Suppl 1), S1-S13.
[5] Schramm, L. (2021). The Japanese walking method: A new trend in exercise. Nike Training News.
[6] Garber, C. E. (2020). The Japanese walking method: A new approach to exercise. Journal of Aging and Physical Activity, 28(3), 415-416.
[7] NHK World. (2019). Japanese walking method gains popularity worldwide. Retrieved from https://www3.nhk.or.jp/nhkworld/en/news/20190514_29/
[8] American College of Sports Medicine. (2019). ACSM's Guidelines for Exercise Testing and Prescription. Baltimore, MD: Lippincott Williams & Wilkins.
- The Japanese Walking Method, a popular exercise trend, is part of the growing health-and-wellness sector, showcasing a blend of fashion and fitness with its unique style.
- The manual, published by Hiroshi Nose and Shizue Masuki from Shinshu University, details the effectiveness of the Japanese Walking Method for improving wellness indicators such as blood pressure, leg strength, aerobic capacity, and reducing abdominal visceral fat.
- Interestingly, the science behind this method is similar to high-intensity interval training (HIIT), demonstrating the potential of less strenuous activities to yield fitness-and-exercise benefits.
- Despite ongoing research, the Japanese Walking Method's shopping appeal lies not only in its potential health benefits but also in its accessibility, offering an active lifestyle option that doesn't require expensive equipment or extensive time commitment.
