Coming from Japan, Japanese walking promises to burn a lot of calories in just 30 minutes, without having to run. Its secret lies in a precise alternation of slow and fast walking, which appeals to those who want cardio without running.
Imagined in 2007 by Hiroshi Nose and Shizue Masuki at Shinshu University, it targeted middle-aged adults and seniors, with +17% strength, +9% respiratory capacity and a drop in blood pressure after five months.
Japanese walking: a very profitable 3-minute alternation
Julia testifies: , explains Julia to Parisian.
Concretely, this 3-3 walk sequences three fast minutes around 70% of its maximum capacity, then three slow minutes around 40%, five cycles in total for around 30 minutes.
An intense interval exercise but accessible to almost everyone
Estelle Bernardi summarizes:
Gérald Kierzek completes: , he concludes.
Adapt Japanese walking to burn more calories every day
Julia replaced her 10,000 daily steps with this routine: , she illustrates. His typical session alternates these blocks of three fast minutes and three slow minutes.
Researchers recommend at least four sessions per week for several months. Julia already feels the change:
Does Japanese walking replace 10,000 steps?
For Julia, 30 minutes of Japanese walking brings her as much as her daily 10,000 steps.
Is Japanese walking suitable after 60?
Yes, it was designed for middle-aged adults and seniors, with sustained effort but without extreme intensity.
How long does it take to see effects?
Japanese studies talk about five months, but Julia already describes greater ease and better recovery after five weeks.
