Chapter 1
The science of interval walking
Chapter 2
The samurai stride of Namba Aruki
Chapter 3
The myth of the 10,000 steps
Chapter 4
Shinrin-yoku and mindful walking
Ch 1 · The science of interval walking
diego Understand how the Japanese walking method's three-minute rule works to boost your daily fitness and health through this helpful diagram.
Quiz
By what percentage did participants boost their aerobic capacity (VO2 max) in the original study?
BETA
diego Can you ace this quiz on the science of Japanese interval walking? Test your understanding of how this walking method impacts your health.
diego Learn how to unlock your physical power and boost VO2 max using the Japanese walking method with this visual infographic guide.
Quiz
What is the recommended target intensity for the 'fast' phase of Japanese 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.
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.
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.