Walking has many health benefits. (Source: Pixabay) |
What is "Japanese style walking"?
Walking is considered a simple, easy form of exercise that brings many great benefits, including reducing the risk of heart disease, increasing strength for joints and heart, improving mood and potentially helping you live longer.
Recently, TikTok and Instagram have been spreading a new walking trend called "Japanese style walking". It is believed that in just 30 minutes, you will receive 10 times the benefits of walking 10,000 steps a day. So what is Japanese style walking?
Japanese walking originated from a 2007 study in Japan, in which 246 participants were divided into three groups: a non-walking group, a moderate-intensity continuous walking group (walking at moderate effort and taking at least 8,000 steps per day for 4 or more days per week), and a high-intensity intermittent walking group.
The third group performed high-intensity interval walking and was instructed to walk slowly for 3 minutes, then accelerate to an all-out effort for 3 minutes and repeat 5 or more times, exercising at least 4 days per week.
Researchers found that this group had significant improvements in strength, endurance, and greater reductions in blood pressure than the moderate-intensity continuous walking group.
Benefits of Interval Walking
Another study from 2018 looked at participants who did this walking exercise over the course of 10 years. They found that those who kept it up throughout the study period improved their leg strength by 20% and their maximal exercise capacity by 40%.
These people were protected from age-related physical decline, the researchers concluded. Even those who were unable to maintain the exercise for the entire 10 years showed some improvement.
Because the heart rate must be increased during more difficult walking periods, the body benefits from moderate to more vigorous intensity exercise, the authors explain.
The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity activity per week for most adults or 75 minutes of vigorous-intensity activity, and increasing your walking pace regularly can help you reach that goal.
Additionally, research shows that moderate-to-vigorous intensity activity is associated with a lower risk of premature death and improved cardiovascular fitness.
How to do the "Japanese style walking" method
- For higher intensity intervals, your heart rate should increase to the point where you just start to feel out of breath, but not at your maximum. Researchers consider this to be 70% of your maximum effort capacity.
- Meanwhile, lower intensity walking should be an easy effort, where you can still walk and talk comfortably.
- Alternate walking at each intensity for 3 minutes until you reach 30 minutes. Incorporate this exercise into your routine 4 times a week.
Source: https://baoquocte.vn/di-bo-ngat-quang-cai-thien-suc-ben-bao-ve-the-luc-va-giam-huet-ap-317337.html
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