Interval walking training not only helps improve your physical fitness but also provides muscle strength and glycemic control
While you may be a pro at walking, there’s no harm in taking it to the next level. So you must try interval walking training, or IWT - a science-backed exercise protocol that is touted as the simplest way to safely ramp up intensity and reap significant health benefits.
Also known as Japanese walking, IWT was developed by Japanese researchers to improve the cardiometabolic health of older adults. Very different from high-intensity interval training, or HIIT, IWT is also a form of interval training that is accessible to people of all ages and fitness levels. According to experts, interval walking training not only helps improve your physical fitness but also provides muscle strength and glycemic control and is a great way to meet your daily exercise needs.
How is IWT better than other high-intensity training regimes?
According to experts, high-intensity workouts usually involve oscillating between rest and higher-intensity exercise done in various sets. It helps increase your heart rate and enhances your fitness levels in no time. Even though it is considered safe, studies say that HIIT-related exercise leads to lots of training-related injuries.
On the other hand, Japanese walking has its own intensity and is super safe for all age groups, especially the elderly. According to studies, the standard IWT protocol consists of alternating intervals of:
- Three minutes of fast walking, which roughly makes 70 per cent of peak aerobic capacity
- Three minutes of slow walking, which includes 40 per cent of peak aerobic capacity
Experts recommend a minimum of five sets of intervals amounting to 30 minutes of walking five days every week.
Japanese researchers also conducted a study—with over 200 adults with an average age of 63 years—to see how this kind of walking is better than traditional continuous-intensity walking. According to the research, IWT was found to be way ahead of traditional walking as it helped improve various markers of health, like
- Blood pressure
- Blood glucose
- Body mass index
- Aerobic capacity
- Strength
How to start with Japanese walking?
Experts recommend taking up Japanese walking no matter what your fitness level or goals are, as it is a great way to start a new regimen or step up your game with an existing one. However, it is also important to practice interval walking training correctly, and it is a good idea to check with your doctor before you do so, so that you do not overdo it.
The interval training programme helps you to walk at your regular pace for a few minutes, then walk briskly for 20–30 seconds, and repeat for the duration of your walk. As your body adapts to this new exercise stimulus, you can gradually increase the duration of the faster walking bouts. A few tips to follow before getting started with IWT include:
- Begin with setting attainable goals—like 30 minutes of walking
- Use the talk test, which helps find out your intensity level. During your fast walking intervals, you should only be able to say a few words before catching your breath
- Wear supportive walking shoes that can make your walk comfortable
- Know your body and listen to it. If you feel pain or dizziness, stop.
- Track your sessions using a journal or fitness tracker.
