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Japanese walking: the 3 + 3 interval method
Japanese walking, or interval walking training, is based on research from Shinshu University in Japan. The idea is simple: alternate 3 minutes of brisk walking, at a pace where talking is hard, with 3 minutes at an easy pace.
Repeat it 5 times, about 30 minutes in total, at least 4 days a week. It raises the intensity of walking without having to run, so it suits many ages.
Sample plan
Session 1
- Easy walk to warm up · 1 sets × 3 min
- 3 min brisk + 3 min easy · 5 sets × 6 min
- Stretch your legs at the end
Key tips
- In the brisk sections you should manage short phrases but not comfortable conversation.
- Swing your arms: it helps you speed up.
- If you have heart or blood pressure problems, check with your doctor before raising the intensity.
Frequently asked questions
Does Japanese walking help with weight loss?
It adds calorie burn and improves endurance. For weight loss, combine it with a suitable diet.
Can I do it on a treadmill?
Yes: raise the speed for the brisk sections and lower it for the easy ones.
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