What is Interval Walking Training?
Interval Walking Training is a scientifically designed exercise method developed by researchers at Shinshu University in Japan. Rather than a casual stroll, this approach alternates two distinct paces in a simple rhythm: three minutes of brisk walking followed by three minutes of slow walking, repeated for a total of 30 minutes. The goal is to combine aerobic and anaerobic work within a low-impact activity, making it accessible to a wide range of people, including beginners and older adults.
How the Technique Works
The alternating pace is the key to interval walking’s potential benefits. Brisk intervals elevate heart rate, stimulate fat oxidation, and push the body toward an aerobic-and-anaerobic mix. Slow intervals allow for recovery while keeping the metabolism elevated and ensuring the workout is sustainable for the entire session. This pattern can trigger an afterburn effect, known as excess post-exercise oxygen consumption (EPOC), meaning your body may continue to burn calories after you finish walking.
Physiological Benefits
Researchers report that this method activates mitochondrial activity, improves energy production, and enhances fat metabolism. Over time, participants may experience gains in VO2 max (a measure of cardiovascular fitness) and reductions in resting blood pressure. Because the routine is low impact, it can be easier on joints while still delivering meaningful cardiovascular and metabolic stimulus.
Interval Walking vs. Jogging
In several Shinshu University studies, participants who trained with interval walking for about five months showed greater fat loss—typically 3–5 kg—compared with those who walked at a steady pace. For older adults, long-term adherence to this approach also correlated with preserved or improved fitness levels and reduced age-related cardiovascular decline. The technique’s blend of brisk effort and controlled recovery appears to offer a fat-burning edge without the higher joint impact associated with jogging or running.
Is Interval Walking Training for Everyone?
The method’s simple structure makes it appealing, but individual health status matters. Interval walking is generally low-impact and suitable for beginners, older adults, and people with sedentary lifestyles. However, those with heart conditions, uncontrolled hypertension, significant joint problems, or other medical concerns should consult a healthcare professional before starting any new exercise program.
How to Try Interval Walking Safely
Starting safely means listening to your body and progressing gradually. Here are practical tips to get started:
– Begin with 20–25 minutes if you’re new to exercise, then work up to 30.
– Use a 3:3 ratio for the first few weeks, then consider slight speed increases in the brisk interval if you feel ready.
– Choose a flat, safe walking route with a clear path and minimal hazards.
– Wear comfortable footwear and hydrate adequately before, during, and after your session.
– Track effort using perceived exertion or a heart-rate monitor to stay within a moderate intensity during brisk intervals.
– If any chest pain, dizziness, or severe shortness of breath occurs, stop and seek medical advice.
As with any fitness trend, consistency matters most. If the Japanese Interval Walking Training resonates with your goals, you may discover a practical, sustainable path to improved fat metabolism and cardiovascular health without the higher impact of jogging.
Bottom Line
Interval Walking Training offers a compelling blend of brisk effort and restorative slow walking designed to maximize fat loss and cardiovascular benefits. While more studies would help solidify how it stacks up against jogging for every population, the existing Shinshu University findings suggest a worthwhile option for those seeking an accessible, low-impact routine that keeps metabolism elevated long after the walk ends.
Follow Us On Social Media
