Japanese walking method ‘strengthens the cardiovascular system’ and ‘good for beginners’

The fitness world is no stranger to viral fads and passing fads, from exercise snacks to vibration platforms to the 75 Hard Challenge, and there’s something new popping up every week. One trend being championed by fitness influencers is the Japanese method of walking. But what exactly does this entail and is it worth trying?

We spoke to Steve Chambers, certified personal trainer and gym manager at Ultimate Performance, who explained how this method works, as well as its potential benefits and possible drawbacks.

What is the Japanese method of walking?

“It’s a method of cardiovascular training, but it’s a little more targeted than just going outside and trying to take more steps because it has a specific protocol,” Chambers says. The Japanese walking method is also called interval walking training (IWT).

“This 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 about 30 minutes,” explains the personal trainer. “So, the effectiveness of this workout depends on the change in intensity over half an hour, not the number of steps.”

Chambers recommends warming up beforehand and notes that this method uses an RPE (rating of perceived exertion) scale from one to 10 to help people gauge and regulate their pace. “For slower three-minute periods, it’s best to be on the lower end of the scale, so I’d recommend no more than five out of 10,” advises Chambers. “If you do this with someone else, you will be able to carry on a conversation during that three-minute window.

“However, for faster three-minute periods, you need to try to increase it to seven or eight out of 10. So, you’re not quite hitting the maximum because you want to be able to repeat it several times over the course of half an hour, but your heart rate should increase significantly.”

What are the benefits?

Minimum kit required

“You can do this either on a treadmill or walking outdoors,” Chambers says. “All you need is a stopwatch or phone to track three-minute cycles.”

“This training method is accessible to many different types of people, including those who are just starting to train and don’t know where to start,” says Chambers. “The entry level for this is very low because your seven out of 10 compared to someone else’s is going to be completely different, so it’s accessible to a variety of skill levels.”

“Running puts a lot of stress on your joints when your feet hit the floor. However, the surface impact of walking is much less, so this method of walking training is much easier on the joints,” says Chambers. “So from a longevity and injury prevention standpoint, this is a huge win.”

Works many different muscles

“This interval walking method works all the muscles in your lower body, such as your glutes, quads, hamstrings, and calves,” explains the personal trainer. “Even the smallest muscles, ligaments and tendons in and around the feet will work as you walk.”

He notes that walking naturally activates both the core and arms.

Improves cardiovascular system

“During faster intervals, your heart will work a little harder and pump more blood throughout your body, which will improve your cardiovascular health,” Chambers states.

“I would recommend asking a friend or family member to join you, as this can be a great opportunity to meet someone,” suggests Chambers. “Sharing this journey can help increase enjoyment and motivation, making it more likely that people will keep going and do it more regularly.”

“Everyone is really busy these days, so if you don’t have much time in your diary to exercise, you can just do it in the half hour you have,” explains Chambers. “So, it’s a really time-efficient method of teaching, which is another big win.”

Are there any limitations to this method that should be considered?

“One of the downsides is that there is a limit to the muscle growth, definition and strength that can be gained by following this method of gait training,” warns Chambers. “This is because although the muscles are working while walking, there is not the external load that is needed to further increase strength levels and improve muscle definition. So I would recommend doing this in combination with other forms of training, such as resistance training.”

He also stresses the importance of approaching every fitness trend circulating on social media with a healthy dose of skepticism.

“I’ve seen many fitness trends come and go over the years, and while some are gems, some don’t have the research to back them up,” 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 with a personal trainer to see if they know anything about it.”