The fitness world frequently welcomes new trends, from exercise snacking to vibration plates and the 75 Hard Challenge. One recent approach gaining attention from fitness influencers is the Japanese walking method, also known as Interval Walking Training (IWT). But what does it entail, and is it beneficial?
Steve Chambers, a certified personal trainer and gym manager at Ultimate Performance, sheds light on how this method works, alongside its advantages and some considerations.
“This method is a form of cardiovascular training with a structured protocol, rather than simply accumulating more steps,” Chambers explains. IWT involves alternating between three minutes of slower, relaxed walking and three minutes of faster, more purposeful walking, repeated over approximately 30 minutes. The key to its effectiveness lies in the cycles of varied intensity rather than step count.
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Prior to starting, Chambers recommends warming up and using the Rating of Perceived Exertion (RPE) scale, which ranges from 1 to 10, to regulate pacing. During the slower intervals, the effort should be moderate, around five out of ten, enabling easy conversation. In contrast, the faster intervals should push effort to seven or eight out of ten-challenging but sustainable across multiple cycles.
This method can be performed outdoors or on a treadmill, requiring only a stopwatch or phone to keep track of the timed intervals.
A significant advantage of the Japanese walking method is its accessibility. “It suits a wide range of fitness levels, including beginners, because the perceived exertion levels are relative to each person’s capacity,” says Chambers. Unlike running, walking imposes lower impact on joints, making it a joint-friendly option that supports longevity and injury prevention.
The workout engages multiple lower body muscles, including the glutes, quadriceps, hamstrings, and calves, as well as smaller muscles, ligaments, and tendons in the feet. Core muscles and arm movement are naturally involved during walking, contributing further to the workout.
As the heart works harder during faster intervals, cardiovascular fitness improves, making it a well-rounded exercise.
Chambers suggests that exercising with a friend or family member can enhance enjoyment and motivation, helping individuals maintain consistency. Given modern time constraints, dedicating just half an hour to this method provides an efficient workout slot in busy schedules.
However, Chambers notes a limitation: “This walking training method has limited potential for significant muscle growth, definition, and strength gains because it lacks additional external load.” To address this, he recommends combining interval walking with resistance training.
Finally, Chambers advises caution regarding fitness trends seen on social media. “Some trends have substantial research support, others do not. It’s wise to research independently and consult professionals like personal trainers to evaluate their validity,” he concludes.