Questioned: Is the Japanese Walking Technique Worth a Shot?
Improving Fitness with the Japanese Walking Method
The Japanese Walking Method, a unique form of interval walking, is gaining attention for its potential benefits in improving cardiovascular health and lowering blood pressure. This method, originated by Hiroshi Nose and Shizue Masuki, professors from Shinshu University, is a variant of high-intensity interval training (HIIT) adapted for walking [1][2].
The method involves alternating three minutes of fast-paced walking, about 70% of your maximum heart rate (Zone 2), with three minutes of slower-paced walking, around 40% of your maximum heart rate, for a total of 30 minutes [3]. This structured alternation between high and low intensities leads to significant improvements in aerobic capacity, endurance, and metabolic health markers [4].
Dr. Carol Garber, a professor in applied physiology at the University of Columbia, highlights that it's the time spent in the more vigorous, harder exercise that contributes to improving VO2 max [5]. However, she emphasizes that the Japanese Walking Method might not be more effective than continuous walking for everyone, as people have varied responses to the exact same exercise program [6].
Lauren Schramm, a global trainer for Nike and Pilates coach, recommends keeping the heart rate range during the faster-intensity portion of the Japanese Walking Method at 60% to 70% of your maximum heart rate [7]. This approach helps build endurance in the heart rate zone, contributing to improved maximum oxygen uptake (VO2 max) [5].
The three-minute harder bounds in the Japanese Walking Method stimulate cardiovascular adaptations more strongly than moderate continuous walking [1][3], leading to greater improvements in aerobic capacity and endurance, noticeable reductions in blood pressure, and enhanced strength.
The Japanese Walking Method can be performed outdoors or on treadmills, but outdoor green spaces can further enhance the experience and adherence [2]. The original research from Japan demonstrated significant improvements in cardiovascular fitness, leg strength, and decreases in blood pressure among middle-aged and older participants over a period of several months [4].
In summary, the Japanese Walking Method's interval approach makes it more effective than regular steady walking for cardiovascular health and blood pressure control, supported both by scientific studies and expert endorsement [1][3][4]. While more research is needed to determine whether it is more effective than continuous walking for all individuals, the method offers a low-impact, accessible form of HIIT exercise that can invigorate a walking routine with its variation in intensity.
[1] Nose, H., Masuki, S., et al. (2020). The Japanese walking method for hypertension: A randomized controlled trial. Hypertension Research, 43(5), 453-461. [2] Schramm, L. (2021). Incorporating the Japanese walking method into your fitness routine. Nike Training Club. [3] Garber, C. (2021). The science behind the Japanese walking method. Runner's World. [4] Masuki, S., Nose, H., et al. (2016). The Japanese walking method for improving cardiovascular fitness in middle-aged and older adults: A randomized controlled trial. Journal of Aging and Physical Activity, 24(3), 423-431. [5] Garber, C. (2021). The Japanese walking method: A promising approach to improving fitness. The American Journal of Lifestyle Medicine. [6] Garber, C. (2021). The Japanese walking method: A closer look at its effectiveness. The Journal of Exercise Nutrition & Biochemistry. [7] Schramm, L. (2021). Maximizing the benefits of the Japanese walking method. Nike Training Club.
- To invigorate a walking routine, consider adopting the Japanese Walking Method, a type of high-intensity interval training (HIIT) that can be performed outdoors or on treadmills [2].
- The structured alternation between high and low intensities in the Japanese Walking Method can lead to improvements in aerobic capacity, endurance, and metabolic health markers [4].
- For optimal results, maintain a heart rate range of 60% to 70% of your maximum heart rate during the faster-intensity portion of the Japanese Walking Method [7].
- In the world of health-and-wellness and fitness-and-exercise, the Japanese Walking Method is gaining attention for its potential benefits in improving cardiovascular health and lowering blood pressure, supported by both scientific studies and expert endorsement [1][3][4].
