Upgrade your walking regimen with the smart walking training method. IWT is a scientific exercise protocol used to enhance the heart condition. Japanese walking or IWT was developed by Japanese scientists. It is a training method focus on the overall heart health of older adults. Contrary to HIIT or High Intensity Interval Training, people of all ages can easily follow IWT routine.
As per detailed studies, it is found that IWT or Interval Walking Training, not only improve heart health, but it also improves muscle strength and maintains glycemic index. Furthermore, IWT considered as a fix to get the recommended 150 minutes of weekly aerobic activity.
HIIT or IWT: Which is Better?
HIIT involves balance between rest and high intensity workout regime for a definite number of sets. As the name suggests, heartrate increases considerably during HIIT exercises. Thereby, it is not suitable for older adults and people dealing with serious bodily ailments – especially heart condition.
Contrary to HIIT, Japanese walking or IWT is a milder form of aerobic exercise that is considered safe. The IWT exercise consists of alternative intervals of fast walking (for 3 minutes), and slow walking (for three minutes). At minimum, five sets are advised, compounding to 30 minutes of walk. You can do IWT 5 to 6 times a week.
When compared to traditional walking, IWT is much superior alternative. This low-intensity aerobic exercise helps to improve
- Blood glucose
- Muscular strength
- BMI or Body Mass Index
- Blood pressure and
- Overall aerobic capacity
Since the Japanese walking is an easier form of exercise, thereby it holds higher adherence rate, about staggering 95%. People stick to the regime for longer when compared to HIIT or traditional walking.
After comparing time duration and energy expend, the interval walking training improves physical fitness to a much higher level. In addition to this, IWT also helps to control the type 2 diabetes.
Japanese Walking: A Revolutionary Fitness Trend
Irrespective to a fitness goal or body composition, Japanese walking is an excellent choice to bring revolutionary changes. While following the IWT regime, it is essential to follow the interval walking pattern with precision. It is best advised to use a timer during the walking exercise to get the desired results.
It is essential to be comfortable while performing the IWT routine. Also, you can follow the regime anytime of the day. However, when tired, it is advised to stop the process immediately and take adequate amount of rest.
Tips for Interval Walking Regimen
Primarily, set attainable goals. Even if you can start with 15 to 20 minutes, its fine. Predefine a goal that suits your body. Secondly, use talk test to check the intensity level. For example, during fast walking interval, you should be able to speak clearly before catching up the breath. Always wear comfortable shoes, for the comfort will allow you to stick with the process. Stop immediately when feeling uncomfortable or dizzy. And do track the progress, either by keeping a stopwatch or a journal.
Final Words
While starting interval walking training program, plan to achieve small goals first. At start, walk with your regular pace, then take a brisk stroll for 20 to 30 seconds and return to the normal walking speed. Eventually, you will catch up and will be able to walk for 30 minutes.
Always wear comfortable footwear and carry a water bottle for hydration. Keep a journal as it not only helps you track the progress, but it also encourages you to push a bit further.