You’ve likely seen it pop up on your feeds: the Japanese Walking Routine, touted as the latest simple yet effective fitness trend. But with so many fads out there, is this interval walking method truly worth the hype? I decided to give the science-backed workout a try for a week to see if it lives up to its promises.
What Exactly is the Japanese Walking Routine?
This isn’t just a casual stroll. Developed by researchers at Japan’s Shinshu University nearly 20 years ago, the Japanese Walking Routine is a specific type of interval training designed for walkers. It’s a brisk, 30-minute workout based on alternating paces:
Walk briskly for three minutes. This should be at an intensity where talking is difficult, roughly 70% of your peak aerobic capacity.
Slow down to a gentle pace for three minutes. This recovery period should bring you down to about 40% of your peak aerobic capacity.
Repeat this six-minute cycle (3 min fast, 3 min slow) five times to complete the full 30-minute workout.
Unlike some fleeting internet challenges, this routine has scientific roots. The original study tested this method on adults, finding significant health improvements among participants who consistently completed the walk.
The Science-Backed Benefits
The research originating from Shinshu University provides compelling reasons why this simple routine is gaining traction. Studies on participants, including those around 63 years old, revealed that consistently doing this interval walk (like four days a week in the initial research) led to concrete health benefits.
Specifically, the Japanese Walking Routine has been shown to:
Lower resting blood pressure.
Improve heart health.
Increase muscle strength and aerobic capacity.
Provide greater overall health benefits compared to walking at a steady, moderate pace.
It offers a powerful cardiovascular boost that effectively raises your heart rate, similar to more intense exercises, but with less impact on your joints than running.
Putting the Routine to the Test: My Week
As someone who recently eased off regular running after training for a half marathon, I found the idea of a science-backed walking workout appealing. I’m currently able to run about a mile slowly, so this routine felt like a perfect way to reintroduce consistent cardio without the strain of running.
The structure of the Japanese Walking Routine kept the workout engaging. The three-minute fast intervals were challenging enough that I felt like I was working hard, but not so long that I needed to stop. The three-minute slow intervals were a welcome recovery, allowing my heart rate to come down.
One challenge I initially faced was ensuring my heart rate dropped low enough (to the 40% range) during the slow periods; sometimes it took longer than half the interval. However, since I felt recovered and the goal is to alternate effort, I stuck to the timed intervals. Keeping track of time was key – you can’t just zone out! I programmed the intervals into my Apple Watch, which buzzed to signal the transitions, making it much easier to follow precisely.
I’ve previously tried other popular walking workouts, like the 12-30-3 treadmill method (walking at a 12% incline, 3 mph for 30 minutes). While effective, I often found the steady pace monotonous. The alternating intensity of the Japanese routine felt much more dynamic and less boring. Using my watch to compare, I found both methods produced similar average heart rates and distances covered over 30 minutes, but the interval structure made the Japanese walk more enjoyable for me personally.
Over the course of the week, I noticed a tangible difference. The routine became easier, requiring me to walk a little faster during both the brisk and slow segments to ensure I was still hitting the intended intensity zones. This indicates an improvement in fitness level over just seven days, which was encouraging.
Maximizing Your Japanese Walking Workout
Beyond just following the intervals, consider these tips to get the most out of your walk:
Focus on Posture: Walk tall with your core gently engaged. Keep your head up, shoulders pulled down and back (away from your ears), and allow your arms to swing naturally as a counterbalance. Good posture helps prevent strain and makes movement more efficient.
Mind Your Stride: Aim for shorter, quicker steps rather than long strides. Land lightly on your heel and roll through your foot, pushing off from your toes. This is gentler on your joints.
Consider the Environment: This workout is versatile – you can do it outdoors, on a treadmill, or even a track. Choose a safe and comfortable environment.
- Stay Aware: As noted earlier, timing is crucial. Use a watch, phone app, or interval timer to stay on track. Being present during the workout, rather than completely distracted, can also enhance your connection with your body and form.
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Is the Japanese Walking Routine Worth Trying?
Based on the scientific evidence and my own week-long experience, I’d say yes, the Japanese Walking Routine lives up to a good portion of the hype. It’s a genuinely effective, efficient, and science-backed workout that’s accessible and low-impact, yet still challenging enough to provide significant cardiovascular and muscular benefits.
For anyone looking for an engaging alternative to steady-state cardio, seeking a low-impact way to improve heart health, or wanting a structured routine to ease back into running or fitness, this 30-minute method is definitely worth incorporating into your week. I plan to continue using it as a primary form of cardio as I rebuild my fitness.
