Overview

• A five-month study published in Science Direct found that middle-aged and older adults who followed the Japanese interval walking protocol significantly reduced systolic blood pressure and increased leg muscle mass.
• The workout alternates three minutes of fast-paced walking with three minutes of slow-paced recovery over at least 30 minutes, four times per week using only a stopwatch and space to walk.
• Developed at Shinshu University in 2007 by professors Hiroshi Nose and Shizue Masuki, the method outperformed continuous moderate walking in earlier trials for cardiovascular fitness and leg strength.
• Social media influencers have propelled the technique into a global fitness trend, with experts citing its accessibility as a low-cost alternative to high-intensity interval training.
• Original studies recorded a 22% dropout rate among Japanese interval walkers compared to 17% in low-intensity groups, highlighting potential adherence challenges.