From exercise snacking and vibration plates to the 75 Hard Challenge, the health and fitness landscape is constantly overflowing with viral crazes, with new routines gaining momentum almost weekly.
Among the latest practices earning praise from online influencers is the Japanese walking method.
But what does the technique actually involve, and is it a worthwhile addition to a daily routine?
To clarify how the approach works, as well as its main advantages and possible drawbacks, expert advice comes from Steve Chambers, a certified personal trainer and gym manager at Ultimate Performance.
Understanding the Japanese walking method
“It’s a cardiovascular training method, but it’s a little bit more focused than just going out and trying to do more steps because there’s a bit of a protocol to it,” says Chambers.
Formally known as Interval Walking Training (IWT), the routine centres on structured changes in pace rather than passive movement.
open image in gallery“It involves alternating between three minutes of walking at a slower, more relaxed pace, followed by three minutes of faster, more purposeful walking, repeated in cycles for around 30 minutes,” explains the personal trainer.
“So, the effectiveness of this workout comes from the changes in intensity over this half-hour period, rather than the number of steps.”
Chambers suggests completing a suitable warm-up prior to beginning. He explains that practitioners can monitor their pace using the Rating of Perceived Exertion (RPE) scale, which ranges from 1 to 10.
“For the slower three-minute periods, you want to be on the lower end of the scale, so I would recommend nothing more than a five out of 10,” advises Chambers. “If you do this with someone else, you should be able to hold a conversation during this three-minute window.
“However, for the faster three-minute periods, you want to try and push that up to a seven or an eight out of 10. So, you’re not quite maxing it because you want to be able to repeat this multiple times over the half-hour period, but your heart rate should go up quite a lot.”
open image in galleryKey benefits of the practice
Minimal equipment required
“You can do it either on a treadmill or outdoors on foot,” says Chambers. “All you need is a stopwatch or a phone to help time the three-minute cycles.”
Accessible for beginners
“This training method is accessible to lots of different types of people, including those who are brand new to training and don’t know where to start,” says Chambers.
“The entry level for it is really low because your seven out of 10 versus somebody else’s will be completely different, so it’s accessible for different fitness levels.”
Gentler on joints
“Running has a high impact on your joints when your feet hit the floor. However, the surface impact of walking is a lot lower, so this walking method of training is much more friendly on the joints,” says Chambers.
open image in gallery“Therefore, from a longevity perspective and an injury prevention perspective, this is a massive win.”
Activates multiple muscle groups
“All the lower body muscles – such as your glute muscles, quadriceps, hamstrings, and calf muscles – are engaged during this interval walking method,” says the personal trainer.
“Even the smaller muscles, ligaments and tendons in and around the feet will all be working while you walk.”
He notes that walking naturally recruits both the core and arms as well.
Enhances cardiovascular health
“During the faster intervals, you heart will be working a little bit harder and will be pumping more blood around the body, which will improve your cardiovascular fitness,” says Chambers.
Social potential
“I would recommend asking a friend or family member to join you, as it can be a great opportunity to catch up with somebody,” suggests Chambers. “Sharing this journey can help boost enjoyment and motivation, which makes people more likely to keep going and do it more regularly.”
Highly time-efficient
“Everyone is so busy these days, so if you haven’t got a lot of time in your diary for training, you can just do this in a half an hour slot that you have spare,” says Chambers. “So, this is a really time-efficient training method which is another big win.”
Potential drawbacks to keep in mind
“One drawback is that there’s a limit of how much muscle growth, definition and strength that somebody could get out of following this walking training method,” says Chambers.
open image in gallery“This is because although the muscles are working whilst you are walking, there isn’t that external load that needs to be there to further increase strength levels and improve muscle definition. Therefore, I would recommend doing it in conjunction with other forms of training such as resistance training.”
He adds that online trends should always be approached with a degree of healthy scepticism.
“I’ve seen many fitness trends come and go over the years, and while some are gems, some have no research to back them,” says Chambers. “So, if you see a fitness trend on social media I would recommend doing your own research and it might be worth consulting a personal trainer too to see if they know anything about it.”