19/04/2025
Hi there, just sharing something I found interesting in case of interest to you relating to a japanese technique called Interval walking technique i asked chatgpt about:
“Japanese technique of alternating between 3 minutes of fast walking and 3 minutes of normal walking—sometimes called “interval walking training” (IWT). This approach was developed and studied in Japan, particularly by Dr. Hiroshi Nose and his team at the Shinshu University Graduate School of Medicine.
Key Findings from the Research:
1. Improved Cardiovascular Fitness:
• A 2013 study by Nose et al. showed that older adults who followed this 3-min fast/3-min slow walking protocol 5 times a week for 5 months significantly improved their aerobic capacity (VO₂ max), leg strength, and blood pressure control.
• VO₂ max increased by up to 13%, which is meaningful for longevity and cardiovascular health.
2. Better Than Steady Walking:
• Participants doing interval walking saw greater improvements than those who walked at a consistent moderate pace for the same amount of time.
• This was especially true for improving muscle strength and endurance, both of which are key to maintaining independence as we age.
3. Metabolic Health:
• Other studies have shown this method improves glucose metabolism and insulin sensitivity, particularly in older or sedentary adults.
4. Easy to Adopt:
• It requires no special equipment or location—just a timer and commitment.
⸻
Why It Works:
• Alternating intensity creates a mini-interval training effect, improving both aerobic and anaerobic capacity.
• It stimulates muscle adaptation, especially in the legs, and enhances vascular function due to varying demand.
Bottom Line:
Yes, this Japanese 3:3 walking method has solid evidence behind it—especially for people over 50 or those looking for a simple yet effective upgrade to daily walking. It’s a great low-impact, longevity-focused exercise option.”
