A Japanese walking method that improves heart health and is gentle on joints.

From exercise snacks and vibration plates to the 75 Hard Challenge, the health and fitness industry is constantly buzzing with viral crazes, with new exercise routines gaining traction almost weekly.

Among the latest practices to earn praise from online influencers is the Japanese walking method.

But what does this technology actually involve and is it a worthy addition to everyday life?

To clarify how this approach works, as well as its main advantages and possible disadvantages, Steve Chambers, certified personal trainer and gym manager at Ultimate Performance, provides expert advice.

Understanding the Japanese Walking Method

“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.

Formally known as interval walking training (IWT), the program focuses on structured changes of pace rather than passive movements.

“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 that half-hour period, not the number of steps.”

Chambers suggests doing a proper warm-up before you begin. He explains that practitioners can track their pace using a rating scale for perceived exertion (RPE), which ranges from 1 to 10.

“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.”

Main benefits of practice

Minimal equipment 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.”

Available for beginners

“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.”

Gentle on the joints

“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.”

Activates multiple muscle groups

“This interval walking method works all the muscles in your lower body, such as your glutes, quads, hamstrings, and calves,” says 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 engages both the core and arms.

Improves cardiovascular health

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

Social potential

“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.”

High time savings

“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,” says Chambers. “So, it’s a really time-efficient method of teaching, which is another big win.”

Potential Disadvantages to Be Mindful of

“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,” Chambers says.

“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 adds that online trends should always be viewed 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.”