Get to know Interval Walking, a Japanese 3×3 walk, a new alternative for those who don’t like running.

If you are someone who hates running but finds walking boring and is not ready to do other forms of exercise that are too strenuous. Try the Interval Walking Training (IWT) technique. A new alternative to running. Or what is called Japanese walking that uses the 3×3 principle. It takes only 30 minutes, no special equipment required. Just a pair of comfortable walking shoes and you can get started.

This method was developed by Professor Hiroshi Nose’s team from Shinshu University in Japan. เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย It has been proven to increase strength and cardio fitness comparable to HIIT, but is more fun and not too hard, so you can easily follow it as a part of your daily routine.

Get to know Interval Walking Training (IWT), a new alternative to running.

If you’re afraid of running or find HIIT too intense, Japanese Walking might be the perfect answer for you. First, let’s get started with Interval Walking Training (IWT), also known as ‘3×3 walking’, a form of HIIT that anyone can do. The original protocol was developed by Professor Hiroshi Nose’s team at Shinshu University in Japan and published in 2007. It’s a method that anyone can do without worrying about falling over and collapsing like with other high-intensity workouts.

Here’s a simple way to do a 3×3 walk that anyone can start with.

1. Walk at a normal pace for 3 minutes.
2. Walk at a brisk pace for 3 minutes (as fast as you can without running and without getting too tired).
3. Repeat these 2 steps for 30 minutes or more (if possible).

For timing, you can set a stopwatch to sound an alarm every 3 minutes, or use a mobile app like Intervals Pro for iPhone or Interval Timer for Android to help track your steps.

Impressive results from a 2007 study

Older adults who did this exercise at least 4 days a week for 5 months showed significant improvements in their oxygen consumption and leg strength compared to the beginning. If you’ve ever wondered if walking counts as exercise, this method has been proven to be true! And it has many benefits, including helping to lower blood pressure and cholesterol levels, helping to regulate blood sugar levels (suitable for diabetics), increasing heart strength and oxygen use, and increasing leg muscle strength by up to 20%.

Why Interval Walking Is the New HIIT

Interval walking is becoming more popular, with even Garmin including a walking program on its latest Vivoactive 6 watch. There are several reasons for the interest. First, many people are tired of the hype surrounding high-intensity workouts on social media that push you to go as hard as you can all the time. If you’ve been through a lot of HIIT , you might get tired of pushing yourself harder, or you might be too intimidated to try it.

The pushback against high-intensity fitness may go too far in the opposite direction, telling people (especially women who are told to worry about their cortisol) that they don’t need to lift weights or hit the gym; just take a walk and do some light yoga. If you take this advice too seriously, you may end up not exercising at all.

Interval walking is a moderate workout. It may seem more strenuous than a regular walk or cozy cardio, but it’s easier (and more fun!)

The advantage is that it is easily accessible and does not require much thought.

Interval Walking is easy to access, all you need is comfortable walking shoes. This is the beginning of what can change your life and your health. Stop thinking too much about exercise and start doing it right away. You won’t have to worry about running shoes or fitness watches. Just get ready and get out of the house and walk with this technique continuously. I guarantee that after about 1-3 months, you will definitely see impressive results in your physical and mental health.