Japanese Walking

Get fit with interval walking

What is the Japanese Walking Method?

To Japanese Walk all you need to do is walk fast for three minutes and then walk slowly for three minutes. Repeat this for 30 minutes. It is recommended to do this 4 times a week.

It’s called Japanese Walking because research into this specific walking method was conducted in Japan.

For the fast intervals you should push yourself to walk at 70% of your possible speed. You should be breathing heavily and able to feel your heart beating. You should still be able to hold a conversation.

The science behind interval training

Interval training is not new. Alternating between high intensity exercise and resting has been around for more than 100 years. It can be applied to many different forms of exercise including running, strength training, cycling and swimming.

Over time interval training leads to increased cardiorespiratory fitness. This means your body can consume oxygen better as your heart and lungs are stronger.

In one of the leading studies on interval walking, 246 middle aged adults were instructed to walk at a high intensity for 30 minutes a day, more than four times a week, for five months. No one managed to complete it. It was too difficult and too boring. The researchers switched to intervals and this time the participants managed to complete it. Those who interval walked for five months experienced greater increases in leg strength, thigh muscle strength, and overall physical fitness, as well as a greater reduction in blood pressure, than those who only walked at a moderate pace.

Further research found that interval walking improves symptoms of aging and lifestyle related diseases, potentially contributing to greater longevity. Interval walkers had increased cognitive function and sleep quality with reduced depression symptoms.

How can the app help you?

This app is designed to be the perfect timer for Japanese Walking. It handles the 3 minute intervals for you and tells you when to walk slow and when to walk fast.

The app is designed to be hands free. Intervals are handled with notifications to your phone. It makes different sounds for fast and slow. No need to look at your phone while you walk.

The Japanese Walking app keeps track of your history and uses it to create a heat map. See at a glance how consistent you have been going for walks. The app gives you achievements for walking, helping to keep you motivated.

The Japanese Walking app keeps all of your data on the device. It works completely offline, does not use your mobile data at all. Everything is stored on the device. We could not sell data about how much you walk to your insurance companies even if we wanted to.