This might sound hard to believe but walking can burn more fat than jogging, when it’s done the ‘Japanese way’. This new fitness trend, called “Interval Walking Training” is developed by Professors at the Shinshu University in Japan, has become a new favorite among fitness enthusiasts.
What is the Japanese walking technique
Interval walking is a scientifically designed exercise method where instead of a casual stroll, a combination of brisk walking and slow paced walking is alternately incorporated. The technique follows a simple rhythm:
- 3 minutes of brisk walking
- 3 minutes of slow walking
- Repeating the cycle for 30 minutes
Dr Hiroshi Nore, one of the professors who developed this method says, this technique was designed to make walking more beneficial for fat burning and cardiovascular health, especially for people with sedentary lifestyle and older adults. Alternating between fast and slow pace is what makes this technique special. This technique activates aerobic and anaerobic systems, triggers excess post exercise oxygen consumption (EPOC) and stimulates mitochondrial activity.
- Brisk intervals raise your heart rate and burn fat, while slow phases allow recovery but keep metabolism elevated.
- Afterburn effect (EPOC), meaning your body continues to burn calories for hours after the walk.
- Activated mitochondria improves energy production, endurance and fat metabolism.
What makes this technique better than jogging
The study conducted at Shinshu University found that participants practicing interval walking for five months lost 3–5 kg of fat, while those walking at a steady pace saw much smaller changes. Another study found, for older people, interval walking technique over 10 years protected against age related fitness complications. The Shinshu University study also suggested that report improvements in VO₂ max and reductions in systolic blood pressure over several months.
Is this technique for everyone?
The simple approach of this walking technique definitely makes it stand out. However, there aren’t many studies that have incorporated the Japanese walking technique. Whether you should try this method or not, depends on your individual health status. Interval walking is low-impact compared to jogging or running, so it’s generally safe for beginners, older adults, and people with sedentary lifestyles. In contrast, people with heart conditions, uncontrolled high blood pressure, joint problems, or other medical concerns should consult a healthcare professional before starting.
