A new fitness trend that is making waves among health-conscious individuals and fitness enthusiasts alike is Japanese walking. What makes this fitness style so famous? For good reasons, it has amazing health perks with less time and no equipment.
The 3-3-3 Japanese Walking Method is a minimalist exercise technique, backed by science, which is developed to promote overall health, shed surplus kilos, and improve cardiovascular function. Rooted in simplicity and consistency, this method has now gained popularity across the world for being accessible to people of all ages and fitness levels..jpg)
What Is 3-3-3 Japanese Walking?
This exercise pattern was developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Japan. It is based on structured periods of fast and slow-paced walking.
Japanese interval walking is also called Interval Walking Training (IWT). This exercise regimen alternates between three minutes of high-intensity walking (where you can still talk but it is difficult) and three minutes of low-intensity walking (where talking is very comfortable). It is repeated for 30 minutes, four times a week.
Also Read: What Is The 6-6-6 Walking Rule? Discover Benefits, How It Helps In Your Fitness Journey?
The 3-3-3 walking method is considered a simpler version of high-intensity interval training (HIIT), as it offers similar fitness benefits without the strenuous physical demands associated with HIIT
Health Benefits
Walking is one of the simplest and most convenient forms of exercise. Doing it consistently in a structured way, like following the 3-3-3 method, offers numerous physical and mental health benefits:
Promotes Weight Loss/ Fat Burning
The 3-3-3 Japanese walking burns calories steadily, especially when done at a regular and brisk pace. It helps to maximise calorie expenditure, boosting metabolism, allowing the body to burn fat at a resting pace and losing weight.
Improves Cardiovascular Health
The 3-3-3 walking method is beneficial in promoting blood flow to all the vital organs, controlling blood pressure and supporting heart function and cardiac well-being. It also reduces the risk of developing chronic conditions diabetes and hypertension.
Boosts Mental Health
Regular walking releases endorphins, the happy hormone, which helps in easing stress, anxiety, and depression. In addition, it also acts as a natural mood booster, triggers immunity, better sleep quality and improves mental well-being.
Builds Stamina
Regular movement tones the legs, glutes, and core muscles. This improves posture, endurance and balance. In addition, interval walking minimises the stress on the joints compared to running.
Also Read: What is “12-3-30” Walking? How To Do, Health Benefits and Precautions
How to Do?
Here’s a simple step-by-step guide to follow:
Warm up for 5-10 minutes to prepare your muscles for the workout.
Start walking briskly for 2-3 minutes. The walking speed should elevate your heart rate significantly. Then, walk at a slower pace for 2-3 minutes to let your heart rate lower down.
Do this repetition cycle for 20-30 minutes.
Finally, end with a few cool-down exercises or stretches for 5-10 minutes to bring your heart rate back to normal.
Medical experts claim that the 3-3-3 Japanese walking, if done consistently for 30 minutes, offers incredible health benefits. Moreover, this walking routine can be fun and effective approach to losing weight and augmenting your overall health goals.
Effective Tips:
Walk at a brisk pace for better results.
Wear comfortable shoes with good arch support.
Stay hydrated, especially in hot weather.
Choose safe, pleasant environments to keep yourself motivated.
Possible Side Effects
Walking is a low-risk workout; however, if done incorrectly or excessively:
Walking too fast or on uneven surfaces or pace may cause shin splints or knee pain.
Wearing poor footwear can lead to foot discomfort or plantar fasciitis.
Skipping warm-up may strain your muscles, especially in older adults.
Exercise alone would not result in major fat loss unless paired with a balanced and wholesome diet.
Conclusion
The 3-3-3 Japanese Walking Method is a highly achievable and sustainable way to improve your health without complicated routines or expensive equipment. With just three sessions a week, you can see noticeable improvements in your physical fitness, mental clarity, and overall well-being. Whether you're a beginner or returning to fitness after a break, this method can be a great first step toward a healthier lifestyle.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
An Exploratory Study Comparing the Metabolic Responses between the 12-3-30 Treadmill Workout and Self-Paced Treadmill Running
Michael WH Wong 1,†, Dustin W Davis 1,†, Olivia R Perez 1,*, Bianca Weyers 1,*, Devin M Green 1,*, Alan V Garcia 1,*, James W Navalta 1,‡
https://pmc.ncbi.nlm.nih.gov/articles/PMC11798546/
Effectiveness of Long and Short Bout Walking on Increasing Physical Activity in Women
Katrina M Serwe 1, Ann M Swartz 2, Teresa L Hart 2, Scott J Strath 2
https://pmc.ncbi.nlm.nih.gov/articles/PMC3064872/
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