If you hate running but still want to stay fit, the Japanese Walking Routine might be your perfect solution. Designed as an interval-based workout, this method-called Interval Walking Training (IWT)—was developed by researchers in Japan and has been proven to boost heart health, muscle strength, and flexibility without the strain of running.
The routine alternates between 3 minutes of brisk walking (at 70% effort) and 3 minutes of slower walking (at 40%). Repeating these intervals for a total of 30 minutes mimics a high-intensity cardio workout without heavy impact.
First introduced in 2007, studies showed that participants who practiced IWT four times a week saw reduced blood pressure, a 9% increase in aerobic capacity, and better knee flexibility and strength.
It's simple, low-impact, and beginner-friendly-perfect for those who want results but can’t stand running. All you need is a good pair of walking shoes.
Fitness isn’t one-size-fits-all. With the Japanese Walking Routine, you get all the cardiovascular and stamina-boosting benefits of jogging, minus the joint pain and fatigue.
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