She does not ask for any equipment, adapts to all levels, and in just 30 minutes, it would be more effective than fast walking to burn calories. This technique is Japanese walking, a new sporting activity to adopt, because it combines good points.
A walking technique validated by science
This Japanese walk is not a new trend from social networks. Scientists at Shinshu University have verified its effectiveness. Objective: to transform daily walking into intensive but accessible training, to improve its physical form.
Japanese walking, or Interval Walking Training (IWT), was developed by Dr. Hiroshi Nose, Physiologist of Sport.
Its principle is simple: just alternate 3 minutes of fast walking with 3 minutes of slow walking, for 30 minutes. A method inspired by the HIIT, but adapted to everyone.
How to do it, concretely? After a slight warm -up, we start with 3 minutes of walking at high speed. No way to run, but you have to reach around 70 % of its aerobic capacity. We get there when we cannot hold a fluid conversation at the same time. We then continue 3 minutes on a quieter pace, allowing the heart rate to descend to 40 %. This cycle is repeated 5 times.
In practice, 4 sessions per week are enough to see visible results: better shape, weight loss, reinforced muscles. All without having to go to the room or follow a binding program.
Proven profits on the body and the mind
The effects of this split march have been studied for several years by Japanese researchers. The results are edifying: after 3 months of regular practice, participants saw their blood pressure, their cholesterol levels and their blood sugar drops significantly. Their overall physical shape increased by 20 %. They felt an average of 10 years biologically.
But that’s not all: the method also made it possible to halve the depressive symptoms in many volunteers by half. This type of exercise activates the secretion of endorphins, improves sleep and concentration, and contributes to a better emotional balance.
Why does this walk burns more calories than others?
Unlike other classic forms of walking, Japanese walking strongly mobilizes the cardiovascular system and metabolism. As in a fractional training, the body is intensely requested during the rapid phases, then released briefly, which increases its oxygen request and forces to draw from the reserves.
Walking 30 minutes in this way burns much more fat than an hour of walking at a constant look. It is an effective way of activating the combustion of calories while strengthening deep muscles, especially in the legs.
“”Although it is generally recommended to accelerate the pace to improve health, it is important that people walk at a rate that they can manage and that suits them ” Estimates Dr. Gérald Kierzek, emergency doctor and medical director of True Medical.
Walking, a fundamental role in our overall health
In addition, our approach in our global health. “”The way a person works gives a lot of information on their general state of health “ he explained to us in a previous article. “”People who maintain good walking speed tend to live longer and healthier “. But no need to go to the end of its limits. What matters is the regularity, the alternation of intensity and the pleasure of moving.
“Walking costs nothing, it is simple and, for most people, it can be integrated into regular activities such as going to work, shopping or visiting friends” concludes our expert.