The Interval Walking Training (IWT) regimen alternates between three minutes of low-intensity walking, where talking is quite pleasant, and three minutes of high-intensity walking, where talking is still possible but challenging. It is performed four times a week for 30 minutes each time, per The Washington Post.
The 3-3-3 walking technique is regarded as a less complex form of high-intensity interval training (HIIT), providing comparable fitness advantages without the demanding physical requirements of HIIT.In a 2007 study, researchers Hiroshi Nose and Shizue Masuki conducted the technique’s initial testing. Two groups participated in the five-month trial: one walked at a steady, moderate pace, and the other did interval walking.
Researchers found that middle-aged and older walkers who engaged in high-intensity interval walking had superior aerobic capacity, stronger thigh muscles, and lower blood pressure than those who walked at a steadier, moderate pace. Other studies showed that, compared to control groups, walkers who engaged in IWT showed improvements in their cholesterol, flexibility, BMI, and cardiorespiratory endurance.
Benefits of Interval Walking Training
1. Fuels Fat Burning and Weight Loss
Walking the 3-3-3 method steadily burns calories, especially when done at a regular, fast speed. It increases metabolism, maximises calorie expenditure, and enables the body to burn fat at rest to reduce weight.
2. Improves Mental Well-Being
Walking frequently releases endorphins, the feel-good hormone that reduces stress, anxiety, and depression. Moreover, it stimulates immunity, enhances mental health, improves sleep quality, and functions as a natural mood enhancer.
3. Improves Heart Health
The 3-3-3 walking technique helps to enhance heart function and cardiac well-being, lower blood pressure, and increase blood flow to all of the critical organs. It also lowers the likelihood of acquiring chronic conditions like diabetes and high blood pressure.
4. Increases Vitality
Frequent exercise tones the core, glutes, and legs, and enhances balance, stamina, and posture. Compared to running, interval walking also reduces joint stress.
Why is the Japanese walking technique better than the conventional 10,000 steps?
The infamous 10,000 steps and other traditional walking programs often emphasise distance or total time. However, those standards do not consider intensity. Fitness instructor Eugene Teo explains that the IWT approach not only saves time but also greatly improves physical outcomes.
According to research, those who followed this regimen saw improvements in their cardio fitness of 29 times, their leg strength of 10 times, and their blood pressure control of 3 times, per the Times of India.
Japan’s 30-minute walking habit is gaining global recognition in a world where people have little time for exercise. It is a scientifically backed, easily accessible method of speeding weight loss and creating long-lasting health benefits through efficient and attentive movement.
