The Japanese walking method, also known as Interval Walking Training (IWT), is a cardiovascular training technique that alternates between slower and faster walking speeds. Certified personal trainer and gym manager Steve Chambers, of Ultimate Performance, explained how the method works and its potential benefits and drawbacks.
What is the Japanese walking method?
Chambers described it as a cardiovascular training method that is more focused than simply aiming for more steps, because it follows a specific protocol. The method involves alternating between three minutes of walking at a slower, more relaxed pace and three minutes of faster, more purposeful walking, repeated in cycles for around 30 minutes.
The effectiveness of the workout comes from the changes in intensity over the half-hour period, rather than the number of steps. Chambers recommends a warm-up beforehand and notes that the method uses the RPE (Rating of Perceived Exertion) scale from one to 10 to help people measure and regulate their pace.
How to pace the intervals
For the slower three-minute periods, Chambers advises staying on the lower end of the scale, no more than a five out of 10. If walking with someone else, you should be able to hold a conversation during this window. For the faster three-minute periods, he suggests pushing up to a seven or eight out of 10, so you are not quite maxing out but your heart rate should rise considerably.
Advantages of the method
The method requires minimal kit, as it can be done on a treadmill or outdoors with just a stopwatch or phone to time the cycles. Chambers says it is accessible to many different people, including those new to training, because the entry level is low and a seven out of 10 for one person will differ for another.
Walking is lower impact on the joints than running, making it more joint-friendly and beneficial for longevity and injury prevention. The method engages all the lower body muscles, including glutes, quadriceps, hamstrings and calves, as well as smaller muscles, ligaments and tendons in the feet. Walking also naturally activates the core and arms.
During the faster intervals, the heart works harder and pumps more blood around the body, improving cardiovascular fitness. Chambers also suggests inviting a friend or family member to join, as it can boost enjoyment and motivation, and notes the method is time-efficient, fitting into a half-hour slot.
Limitations to consider
Chambers warns that there is a limit to how much muscle growth, definition and strength can be gained from this walking method alone, because there is no external load to increase strength levels and improve muscle definition. He recommends combining it with other forms of training, such as resistance training.
He also stresses approaching fitness trends on social media with scepticism, advising people to do their own research and consider consulting a personal trainer.
