The benefits of interval walking training

Walking is one of the simplest and most accessible forms of exercise available. Taking a brisk walk several times a week can have a powerful impact on your health by improving your physical fitness, reducing body fat and decreasing stress levels.

One type of walking shown to be most effective in almost every aspect of your health is the trending “Japanese walking” technique seen on social media, commonly known as interval walking training (IWT).

What is interval walking training (IWT)?

Introduced by Japanese researchers more than 20 years ago, IWT is one of the easiest ways to get fit in less time. In fact, IWT appears to provide more advantages than walking 8,000 steps a day at a steady moderate pace, also called continuous walking training (CWT).

Similar to high intensity interval training (HIIT), interval walking training consists of alternating between periods of higher-intensity walking and periods of lower-intensity recovery.

As always, before starting any exercise program, check with your physician to confirm that you’re in good enough health to engage in rigorous physical activity.

How to do IWT

• Warm up with five minutes of light or slow walking to get your muscles and joints ready.
• Alternate between brisk walking for 3 minutes and recovery walking for 3 minutes. Repeat this cycle five times or more, depending on your fitness level.
• Cool down by finishing with 5 minutes of slow walking and stretching to relax your body.
• Aim for three to four days a week of IWT for best results. As you get more fit, you can gradually increase the duration or intensity of brisk intervals.

• Keep your elbows bent and swing your arms strongly to maintain good form with longer steps.
• Use longer strides during fast intervals for added challenge.
• Use a scale from 1 to 10, where 1 is minimal effort and 10 is maximum, to alternate between the recommended intensities.
• The brisk walking (faster intervals) should feel like a 7 out of 10 effort, where talking feels challenging.
• The recovery walking (slower intervals) should feel like a 4 out of 10 effort — you should be able to easily hold a conversation.

One of the best things about IWT is that it combines the activity of walking with interval training techniques and can be used by people of all different ages and fitness levels.

You also get to control the intensity of your walking. IWT adapts to your fitness level, then challenges you further.

Who is IWT for?

Interval walking training is for almost everyone, because it’s a low-impact exercise and has a low risk of injury.

Beginners, people who are overweight and older adults who don’t belong to or like going to a gym to exercise may prefer IWT because it’s a type of workout that doesn’t require a gym membership or any special equipment or gear. All you really need is a comfortable and supportive pair of shoes.

Unlike long-distance running, which can put extra pressure on your knees and hips, IWT is safer on your joints – an important factor if you’re overweight or experience joint pain.

Experienced daily walkers who feel like they’ve hit a plateau in their current routine may find IWT just challenging enough to break through the stagnation.

Health benefits of IWT

Whether you’re looking to start a walking routine and stay motivated or optimize your current walking program, IWT can help:

Improve cardiovascular fitness

IWT is a highly effective way to improve your cardiovascular fitness and aerobic capacity by optimizing your oxygen uptake. Over time, this can lead to an increase in VO₂ max, which is how much oxygen your body can use during intense exercise.

Burn more calories and boost metabolism

IWT burns more calories than steady-state cardio or CWT, where you’re working out at the same intensity the whole time. Why? Because the bursts of high-intensity effort create an “afterburn effect” where you continue to burn calories even after you’re done exercising. Your body works to get your oxygen levels back to normal for recovery.

If you want a way to improve your overall health with minimal time commitment, the Japanese walking method may be worth trying. You only need around 30 minutes in your day to complete the workout. If you have trouble carving out this time, try splitting it into 10-minute increments a few times a day.

In addition to improving cardiovascular fitness, burning more calories and boosting metabolism, research indicates that IWT can help prevent cognitive decline, diabetes, heart disease and osteoporosis.

Other health benefits of IWT:

• Manages blood sugar and controls blood glucose
• Strengthens bones and muscles
• Improves bone density, especially important for pre- and post-menopausal women and older adults
• Boosts mood, reduces stress and tension, and lowers anxiety
• Improves the quality and length of sleep
• Increases energy levels
• Maintains weight and prevents obesity
• Increases blood flow
• Improves balance and coordination
• Improves range of motion and mobility, especially those with joint pain