A walking method originating from Japan has gained online attention for claiming to deliver superior fitness benefits in just 30 minutes compared to the traditional 10,000-step goal. The protocol, based on a 2007 study in the Mayo Clinic Proceedings, involves alternating between fast and slow intervals.
Unlike the 10,000-step target, which originated from a 1960s Japanese marketing campaign and can take over 90 minutes, this interval walking training (IWT) requires only half an hour. A 2023 study from the University of Granada suggests that 8,000 steps may be sufficient to reduce premature death risk, but the IWT method aims to boost efficiency.
The 2007 study involved 246 participants aged around 63, divided into groups doing no walking, continuous moderate walking, or interval walking. After five months, the interval group showed a 13-17% increase in thigh muscle strength and an 8% rise in peak aerobic capacity, significantly outperforming the continuous walking group. They also experienced greater reductions in resting blood pressure.
A fitness writer tested the method, comparing a normal 30-minute walk with an interval session. The interval walk covered 2.94km and 3,500 steps at an average pace of 10:12 per km, with heart rate peaking at 104bpm and calorie burn of 211, versus 2.12km, 3,000 steps, 85bpm average, and 157 calories for the standard walk.
The writer noted the interval method felt more challenging but achievable, with noticeable peaks in effort. While not a scientific trial, the personal test aligned with the study's findings that high-intensity interval walking may offer greater benefits for muscle strength, aerobic capacity, and blood pressure in a shorter time.
