- Japanese walking can improve your health with just 30 minutes intervals a day.
- This method improves blood pressure, endurance and strength over time.
- This 5-day plan simply makes it easier to involve this efficient training in daily life.
More than 75% of the Americans have the recommended physical activity for aerobics and strength training training, and often call lack of time as the greatest barrier. Fortunately, there is a growing interest in different types of exercises that make it easier to move. A trend is Japanese walking, a form of walking that has real research results to support it, including improvements in blood pressure, aerobic capacity and even leg resistance.
If long walks don’t normally wake up, you may want to try Japanese. To help you, we spoke to a physiotherapist and a certified personal trainer who has communicated everything you have to know about this effective form of movement-in one thing a 5-day hiking plan.
What works Japanese and why does it work?
This form of movement was also known as Japanese 3×3 walking and was developed in Japan as a shorter and effective way to run – everything you need takes 30 minutes. While it is now gaining popularity, there have been for many years.
The following includes the Japanese hiking:
- Fast going (3 minutes): Go 70-85% of your maximum effort
- Go slower (3 minutes): go with about 40% of your maximum effort
- Repeat five times for a total of 30 minutes
Do this 30 minutes, five days a week, and you meet the recommended weekly guidelines for physical activity.
The reason why this works is that it combines short outbreaks of exercises with high intensity with active rest times. Studies show that it can improve the physical fitness measures, including cardiorespiratory fitness and gait speed as well as metabolic markers such as blood pressure and blood sugar levels.
“Training with high intensity increases the heart rate, which has a positive impact on blood flow, calorie demand, endurance and even mood. This training style is also very efficient in it Katie Adams-Marshall, CPT.
Your hiking plan
Although every movement is advantageous, it is important to start this – or any other – with a checklist to remain safe and ensure that you are ready for a new practice routine.
Michele Merwin, DPTsuggests a few things before you start:
- Wear real shoes. “The best option would be a real sneaker that is not too exhausted. This is not only important for comfort, but also to prevent an injury.”
- Time to warm up and let cool. “Adding a warm -up and cooling to your routine is both very important to prevent injuries. Not only stretches to your mobility, but also the activities to strengthen body weight ensure that your muscles are activated for your walk.”
- Refuel your body properly. “It is important to ensure that you are properly hydrated and heated with a balanced meal before and after training.”
- Change sides of the street/path. Merwin adds a final helpful tip for reducing the risk of injury: “On a walk outdoors or a running routine, it is important to change the street side (or the way) on which you are on. You can prevent certain injuries in the lower body by not always making the same leg closer to the board.”
After they warmed up for a few minutes of slow walking and bright dynamic stretching between 3 minutes faster and 3 minutes slower to walk for a total of 30 minutes. Ideally, do this five days a week. For example, you can decide this Monday and Friday in the morning before work, during your lunch break or in the evening after dinner.
If you have not trained yet, make sure that you receive approval from your health service provider and start gradually. This can mean that the slower walking intervals with lower intensity or the number of hiking sessions per week are reduced until they feel ready to increase the intensity.
If your fitness improves and you go for at least five days a week, gradually increase the distance you cover in the same 30 minutes by increasing the pace in your intervals. Over time, you will find that you cover more distance at the same time.
Tips to work for you
To ensure that this routine is sustainable, plan in advance so that you know where and when you go. Search for a safe route near you, e.g. B. a local park, a sports route or even a shopping center during terms. Also plan your walks so that you become a natural part of your day and not something that is pushed aside.
The use of a watch with a timer is ideal for tracking your intervals. However, a phone works well if you have that.
Finally, prepare yourself with the right clothes to stay comfortable during training. For example, if you want to go during your lunch break or after work, bring a fitness bag with shoes and a change of clothing with you so that you are ready to go.
Our expert
If you want to do solid training or do solid training in a shorter time, try Japanese. It is quick, convenient and supported by research to improve physical fitness. To make it sustainable, start gradually, wear the right shoes and plan it in your day. As always, contact a health service provider if you have an illness before starting this hiking plan. With just 30 minutes a day, this type of walking is an easy way to increase your fitness.
