Love walking but think you need to be doing more to burn more energy or lose a little weight? Can’t run because of an injury or you just don’t like it? Then Interval Walking Training (IWT) might be just what you need.
What Is Interval Walking Training?
Interval Walking Training, sometime called “Japanese Walking” (based on the study below) is a style of walking where you alternate between periods of faster-paced walking and slower, more relaxed walking. It’s like a HIIT workout or interval running—but much less intense.
A study from Japan, published in the Mayo Clinic Proceedings, showed that this interval style of training can be more effective than constant walking. Here is what the interval group did:
After the 5-month study, here is what they found. Compared to the continuous walking group, the interval group had:
Pretty cool hey?
Related: How many steps a day should you aim for?
A study from Japan, published in the Mayo Clinic Proceedings, showed that this interval style of training can be more effective than constant walking. Here is what the interval group did:
- 3 minutes of low-intensity walking (walking at 40% of capacity)
- 3 minutes of high-intensity walking (walking above 70% of capacity)
- Repeated this cycle for 5 rounds, so 30 minutes in total.
After the 5-month study, here is what they found. Compared to the continuous walking group, the interval group had:
- Increased leg strength (both knee flexion and extension)
- Improved aerobic capacity
- Reduced blood pressure.
Pretty cool hey?
Related: How many steps a day should you aim for?
How to judge the intensity
You may ask, how do I know how hard or fast I should be walking? You could use a fitness tracker to work out what 40% or 70% of your capacity is. Or you could use a Rate of Perceived Exertion (RPE) table.
On this table 70% would be walking hard/fast enough that you could only say a few words, but not be able to have a conversation. This is often called the “Talk Test”.
On this table 70% would be walking hard/fast enough that you could only say a few words, but not be able to have a conversation. This is often called the “Talk Test”.
Why Try IWT?
Research has shown that Interval Walking Training can offer a range of benefits:
And the best part? You don’t need any fancy equipment. Just a pair of comfortable shoes and a bit of motivation.
- Burns more calories than steady-paced walking
- Improves cardiovascular fitness
- Enhances insulin sensitivity and blood sugar control
- Supports weight loss and healthy aging
- Boosts energy and reduces fatigue
- Reduces blood pressure
And the best part? You don’t need any fancy equipment. Just a pair of comfortable shoes and a bit of motivation.
Who Is It For?
Interval walking is ideal for:
Related: A simple movement to make walking easier
- People who are new to exercise or returning after a break
- Anyone wanting to get more out of their daily walk, and who don't want to (or can't) run
- Those managing joint issues who may not tolerate running
- Busy people looking for an efficient way to stay active
Related: A simple movement to make walking easier
Getting Started
One of the key benefits of IWT is that it is totally adjustable. You can work as hard or as easy as you can. Start with short intervals—maybe 1 minute fast, 2 minutes slow—and build up over time. You can even use lamp posts or street corners as natural markers. As you get fitter, increase your fast-walking time or reduce your recovery periods.
Also, as you get fitter you will also be able to increase your walking speed, not just the time you do it for. This is another reason why I love the idea of IWT.
Also, as you get fitter you will also be able to increase your walking speed, not just the time you do it for. This is another reason why I love the idea of IWT.
Final Thoughts
Interval Walking Training is a safe, time-efficient, and research-backed way to improve your health. Whether you're just getting started or looking to level up your daily walk, give it a go and see how it makes you feel.
Like watching a video instead? Check out my short video on Instagram here: Watch the video
Also, if you would like to get out walking but an injury or pain is holding you back, then chiropractic care may be a good option for you. Feel free to contact us here to find out more, or book online here.
Like watching a video instead? Check out my short video on Instagram here: Watch the video
Also, if you would like to get out walking but an injury or pain is holding you back, then chiropractic care may be a good option for you. Feel free to contact us here to find out more, or book online here.
RSS Feed
