Japanese walking rate for the best health results, shows the study

Recent fitness trends, such as “Zone 2” training and the fact of 10,000 steps per day, lead the conversation around the “best” exercise method, and what it means to remain in shape without intense training.

Japanese walking is one of the last of these trends, although this form of exercise is not exactly new.

Decades ago, researchers from Japan compared the advantages of the interval walk (tilting between fast and slow rhythms) to maintain the same speed throughout time.

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Their results have indicated that the moderate intensity interval march could protect against certain “associated age” effects, including an increase in blood pressure, a weakening of the thigh muscles and a reduced capacity to the first place.

“You may know the HIIT (high intensity interval training) as a means of obtaining intense training in a shorter period,” Dr. Alexa Mieses Malchuk told Fox News Malchuk, a primary care doctor based in Chapel Hill, North Carolina.

Research indicates that the march of intervals could potentially protect against “age” risks such as increased blood pressure, weaken the thigh muscles and inability to perform the exercise. (istock)

“For some, the Hiit is too intense; it can be difficult for joints, ensuring that people are hungry and even trigger a response to physiological stress,” she warned. “This can be completely unrealizable for people with problems with low endurance or mobility.”

The Japanese walk supposes between three minutes of fast walking and three minutes of a slower “recovery” on foot over 30 minutes.

Zone 2 training: trendy training that burns fats without intense exercise

Jillian Michaels, a fitness expert based in Miami, previously told Fox News Digital that 150 minutes of walking per week have proven to prolong the lifespan up to seven years.

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“Something simple as it goes so far,” she said.

In theory, Japanese walking for 30 minutes, five days a week, would reach the goal of 150 minutes.

Close Japanese walking for 30 minutes a day, five days a week, would achieve the widely recommended goal of 150 minutes per week. (istock)

This approach is similar to the formation of zone 2, which consists in working at around 60% to 70% of someone’s maximum heart rate, Carmine Ciliento, fitness manager at Crunch Fitness in New York, previously told Fox News Digital about the method.

Training based on the area measures how hard the body works and how it uses energy – a bit like Japanese walking.

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Japanese walking is also sometimes called interval walking training (IWT).

A journal in 2024 published in applied physiology, nutrition and metabolism revealed that IDP has advantages for adults in good medium and older age, including those with metabolic diseases.

“The exercise you love is the exercise you will continue,” noted an expert. (istock)

“Health benefits in populations with other diseases may also exist, but have been less studied,” noted the study.

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Although regular physical activity is one of the most important health habits, Malchuk stressed that “the exercise you love is the exercise you will continue”.

“No matter if you prefer HIIT, Japanese walking or something else – choose an appropriate exercise for your fitness level, and that it is comfortable and safe.”