Interval walking: The Japanese method to improve your health in less time

❓ You've probably heard that "you have to take 10,000 steps a day" to be healthy... but that can take more than an hour a day, and not everyone has that time.

🚀 The good news: In Japan, they use a shorter and more effective method. With just 30 minutes of alternating between 3 minutes fast and 3 minutes slow, you can improve your health and burn more calories.

📌 Why does it work?

Japanese interval walking was studied by Shinshu University and published in the Journal of Applied Physiology . The results showed that after 5 months of practice:

• Leg strength increased by 13%
• Aerobic capacity improved by 17%
• Blood pressure was reduced and glucose control improved

Alternate walking rhythms:
• Improve your cardiovascular endurance
• Increases caloric expenditure
• Strengthens legs and joints
All without having to run or take 10,000 steps.

1. The basic cycle ⏱️

Walk 3 minutes quickly (without running) and then 3 minutes slowly.
Why it works: The change in intensity forces your heart and lungs to adapt, improving their efficiency.

2. Warm-up 🔥

Before you start, take 3-5 minutes to walk gently.
Benefit: Preparing muscles and joints reduces the risk of injury.

3. Ally Timer 📱

Use your phone's stopwatch or an interval app.
It helps you keep track and maintain structure.

4. Listen to your body 👂

If 3 quick minutes are too intense for you, start with 1-2 and gradually increase.
The key is to progress without burning out.

5. Final cooling ❄️

Finish with 5 minutes of slow walking + stretching.
This improves recovery and prevents dizziness.

6. Where to do it 🌳🏠

You can practice it in parks, on treadmills, or on quiet streets.
Safety and comfort are a priority.

✨ Your challenge today!

Try this method 3 times a week for 1 month and note how your stamina and energy improve.
You'll be amazed at the results!

🚀 Start today: your heart and muscles will thank you.