Japanese walking, a structured form of interval training, is gaining traction as a low-impact method to boost cardiovascular health and bone density. The technique, which involves alternating between three minutes of high-intensity walking and three minutes of steady-paced recovery, recently gained attention after TODAY weatherman Al Roker shared his experience using the method to increase his daily distance.
The Mechanics of Japanese Interval Walking
The method is designed to maximize physical output without the joint stress associated with high-impact activities like running. According to a breakdown of the protocol, practitioners begin with a five-minute warm-up at an easy pace. The core of the workout consists of alternating three-minute intervals of vigorous, “hard” walking—at a pace where holding a conversation becomes difficult—with three minutes of steady recovery walking. This cycle is typically repeated for a total of 35 minutes, either outdoors or on a treadmill.
Pro Tip: Al Roker suggests setting three specific goals for the week: one easy, one moderate, and one difficult. He notes that completing two out of three, life is pretty good.
Physiological Benefits and Cardiovascular Impact
Medical professionals highlight several specific health advantages to this interval approach. Dr. Jocelyn Wittstein, an orthopedic surgeon and author of The Complete Bone and Joint Health Plan, states that the method increases the force of foot strikes against the ground, which can help maintain or build bone density. This is particularly beneficial for individuals starting an exercise program or those with low bone density.
Beyond bone health, the cardiovascular system receives a significant challenge. Dr. Jeanne Doperak, a sports medicine physician at University of Pittsburg Medical Center, previously noted that the interval nature of the workout—essentially hitting the gas and then backing off—helps improve lung capacity and heart health. Furthermore, Ben Yamuder, an exercise physiologist at the Hospital for Special Surgery, explains that the workout induces an “after-burn effect.” Because the body requires more oxygen to recover after intense intervals, the metabolism continues to burn calories even after the session concludes.
Why Interval Walking Fits Modern Fitness Trends
The appeal of Japanese walking lies in its accessibility. Because it is a low-impact exercise, it serves as a viable option for older adults, individuals recovering from injuries, or those who are new to fitness routines. It provides the cardiovascular benefits of interval training while minimizing the risk of injury commonly associated with high-impact movements.
Frequently Asked Questions
- Is Japanese walking suitable for beginners? Yes, it is an excellent choice for those seeking cardiovascular improvements who are unable to or choose not to engage in high-impact workouts. This group encompasses many seniors, people just beginning their fitness journeys, and those in recovery from injuries.
- Can I do this on a treadmill? Absolutely. The 35-minute interval structure can be done either outside or on a treadmill.
- Does it require special equipment? No.
- How does it differ from a regular walk? Traditional steady-state walking maintains a consistent heart rate, whereas interval walking helps improve heart health, lung capacity and caloric burn.
Have you tried interval training as part of your weekly routine? Share your experiences or your weekly movement goals in the comments below.
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