by While walking is excellent for heart health, weight management and mental health, it is not always the most exciting exercises, especially if you do it on a treadmill in the gym.
Of course you can go outside, but sometimes even the fresh air and the change in the landscape can become monotonous – especially if you walk the same streets every day. Keyword: the “Japanese” walking technique.
The hiking method founded by researchers in Japan in 2007, which alternates between slower and faster steps, has had a kind of renaissance in which users have recently published the training with low intensity.
The method originally comes from a five -month Japanese study, in which the interval and continuous walking was compared with little intensity. Each method is used in different groups to cover 8,000 steps or more at least four days a week.
The study, which was completed by adults with an average age of 65, showed that walking in interval as well as the protection of muscle struggle and increasing cardiovascular fitness can also help protect the muscle.
So what exactly is Japanese and how high are the advantages?
What’s Japanese?
Japanese walking is also known as an interval walking and includes three minutes with high intensity, faster pace, followed by three minutes with a lower intensity.
Repeat this for five sets (30 minutes) or more, ideally four times a week.
What are the advantages of the interval?
Japanese are less strenuous and easier for the joints than a highly intensive interval training (HIIT) still offers good training. The only equipment is your phone or a stopwatch to record the periods for each interval.
Another practical advantage is that it only takes 30 minutes a day, less time than other training sessions, including another method born in Japan: 10,000 steps.
With regard to the health advantages, those who introduced the interval hiking technology (Japanese hiking) saw a significantly higher reduction in blood pressure and the improvement of the leg resistance and mobility as the moderate hikers intensity. As a result, their physical fitness values have also been improved.
Ultimately, the study came to the conclusion that an interval housing could contribute to age -related blood pressure increases and reduction in thigh muscle strength and the maximum aerobic capacity.
You can use the timer on your phone to monitor your intervals. (Getty Images)
Nevertheless, not everyone in the high intensity and continuous hiking groups could complete the goal of 8,000 daily steps, which means that this technology may not work for all-or you may want to commit to a few days.
Going is more generally excellent for mental health, the improvement of endurance and endurance, weight management as well as cardiovascular and brain health. And you don’t have to run for miles and miles to use the advantages.
Last week, a study by the University of Sydney showed that walking of only 7,000 steps a day was likely enough to protect us from illness, including heart disease and type -2 diabetes, and to improve our durability instead of the global standard of 10,000 daily steps.
How to include Japanese, which goes into their daily life
In contrast to other fitness routines, Japanese hiking technology does not need any special equipment and is fairly easy to work in their daily life.
In total, you have to run 30 minutes at least four days a week – which means that you can even integrate it into your way to the office, into the school run or just act in your usual walk through the park for this method.
Use a stopwatch or the timer on your phone at the time of the intervals. You can also download various interval -timers from the Apple Store or Google Play.
For the best results, you probably want a comfortable couple of hiking shoes or trainers.
