“Walking to the Japanese” can be a good idea to stay healthy (and don’t even need to run).
Japanese Walking, or “Japanese Walk”, is in Moda Social Networks. Consists nthe alternation between three minutes of walking to a higher intensity and three minutes at a lower intensity, Repeated for at least 30 minutes, four times a week.
The most intense walk should be done at a level that is “a little difficult”. At this level, it is still possible to speak, but maintaining a complete conversation will be harder.
The low intensity walk should be done at a “light” level. At this level, Speaking must be comfortable, Although a little harder than an effortless conversation.
The Japanese walk has been compared to high intensity interval training or HIIT, and has been referred to as “High intensity walk”, although it is less demanding than the true HIIT and the lower intensities are performed.
It is also easy to execute and requires only one chronometer and space to walk. Requires little planning and consumes less time than other walking goals, such as giving 10,000 steps per day. This makes it suitable for most people.
What do evidence demonstrates?
The Japanese walk offers significant health benefits. One from 2007 made in Japan compared this method with the continuous walk of low intensity, with the objective of reaching 8000 steps a day. Participants who followed the approach of the Japanese walk registered notable reductions in body weight. A arterial tension It also lowered – more than in the participants who followed the continuous walking routine of low intensity.
The strength of the legs and physical fitness were also measured in this study. Both improved more on people who followed the Japanese walk program compared to those who made a continuous moderate walk.
One in the longer term also found that the Japanese walk Protects against reductions of strength and physical fitness that occur with aging.
These health improvements also suggest that Japanese walk can help people live longer, although this has not yet been directly studied.
There are some aspects to take into account with this new trend of walking. In the 2007 study, about 22% of people did not complete the Japanese walk program. For the lower intensity program, with a goal of 8000 steps a day, about 17% did not complete it. This means that the Japanese walk may not be adequate for all And it may not be easier or more attractive than simple steps -based goals.
It has also been shown that reaching a certain number of steps a day helps people live longer. For people 60 and older, the goal should be about 6 000 to 8 000 steps per day and from 8,000 to 10,000 for people under 60. There is no similar evidence for the Japanese walk… yet.
So is this trend to walk really the definitive solution? Or is what matters less is the exercise it does and the more the frequency and intensity it does it? The answer is likely to be the last.
tells us that people who regularly do more sessions of moderate to vigorous physical activity live longerregardless of the duration of each session.
This means that we should focus on ensuring regular practice of moderate to vigorous physical activity and making it habitual.
