The Japanese walking method
Chapter 1
The science of interval walking
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Chapter 2
The samurai stride of Namba Aruki
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Chapter 3
The myth of the 10,000 steps
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Chapter 4
Shinrin-yoku and mindful walking
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YOUR GOAL
Master of The Japanese walking method
Ch 1 · The science of interval walking
diego Japanese Interval Walking
Three minutes pushing hard, three minutes cruising slow, That's the science from Japan that makes your fitness grow.
Glossary
interval walking (noun)
An exercise method that alternates between periods of fast, high-intensity walking and slower recovery paces. Dr. Hiroshi Nose of Shinshu University developed this training system in Japan to boost cardiovascular fitness.
An exercise method that alternates between periods of fast, high-intensity walking and slower recovery paces. Dr. Hiroshi Nose of Shinshu University developed this training system in Japan to boost cardiovascular fitness.
Fun Fact
Interval walking efficiency: Just 30 minutes of Japanese interval walking four times a week can boost your aerobic fitness by 13% in five months.
Quiz
What is the recommended target intensity for the 'fast' phase of Japanese interval walking?
Quiz
By what percentage did participants boost their aerobic capacity (VO2 max) in the original study?