Improving Your Lifespan with a Basic Japanese Walking Technique
In the realm of fitness and wellness, a popular method is gaining traction, particularly on social media platforms like TikTok. This approach, known as the Japanese interval walking routine, has been making waves due to its effectiveness and numerous health benefits.
Coach Eugene Teo, a well-known fitness influencer, has been advocating for this method in his TikTok videos, aiming for at least 8,000 steps a day, though admitting that life's interruptions sometimes prevent him from reaching his goal.
The Japanese interval walking routine, also called Interval Walking Training (IWT), involves walking for 3 minutes at a high intensity (around 70% effort) followed by 3 minutes at a low intensity for recovery. This cycle is repeated five times for a total of 30 minutes, ideally done 4 times per week. This method was developed by researchers at Shinshu University in Japan, notably Professors Hiroshi Nose and Shizue Masuki.
This routine boosts longevity and health through several mechanisms. It improves cardiovascular fitness (VO₂ max), lowers blood pressure, reduces the risk of lifestyle diseases, enhances leg muscle strength and power, increases calorie burn and metabolic rate, and suppresses inflammation-linked genes.
The improved cardiovascular fitness, for instance, is strongly linked to longer lifespan. One study found each 1-unit increase in VO₂ max added 45 days to life expectancy over decades. The routine also reduces both systolic and diastolic blood pressure, helping prevent hypertension and related cardiovascular problems.
Regular interval walking can also reduce risk factors for lifestyle-related diseases such as type 2 diabetes and heart disease by improving BMI, blood glucose, and cholesterol levels. By improving knee extension and flexion strength by up to 17%, it supports mobility and independence in older age. The interval nature creates an afterburn effect, meaning calories continue to burn post-walk, supporting weight management.
The suppression of inflammation-linked genes contributes to healthier blood vessels and reduces chronic inflammation, which underlies many age-related diseases. Long-term studies show a 40% increase in peak fitness levels over 10 years for those maintaining the practice, suggesting significant benefits into older age.
Coach Eugene Teo claims that his walking method delivers "10 times the benefits" of the classic 10,000 steps-a-day target. When done for an extra 3,000 steps or a 30-minute protocol, this method can reportedly make a significant difference.
Walking, in general, has numerous health benefits. It increases aerobic fitness, decreases body mass index (BMI), body weight, and body fat percentage. It's a stellar workout for those who want to burn calories and lose weight.
However, it's essential to remember that everyone's fitness journey is unique, and what works for one person may not work for another. It's always a good idea to consult with a healthcare professional before starting any new exercise regimen.
In conclusion, whether you're following Coach Eugene Teo's method or the Japanese interval walking routine, the key is to stay active and make walking a regular part of your lifestyle. This scientifically-backed approach can significantly improve cardiovascular and muscular health, lower blood pressure, reduce disease risk, and enhance longevity by boosting aerobic fitness and metabolic health.
Walking routines, such as the Japanese interval walking method (IWT), often incorporated into fitness-and-exercise routines, can provide numerous health benefits, boosting cardiovascular fitness, lowering blood pressure, and reducing the risk of lifestyle diseases. This routine, specifically, involves high-intensity and low-intensity intervals and is advocated by fitness influencer Coach Eugene Teo, who claims it delivers "10 times the benefits" of the classic 10,000 steps-a-day target. Integrating yoga or other wellness practices into your workout regimen can further augment longevity and health. It's crucial to remember that everyone's fitness journey is unique, and a health-and-wellness professional should always be consulted before starting any new exercise program.
