Benefits of Japanese Walking: Regular walking is very beneficial for our body. By walking, you can keep your muscles and heart healthy. We are going to talk about Japanese walking, also known as High Intensity Interval Walking (HIW) or Interval Walking Training (IWT). This is a special type of walking that is very beneficial for the body. It improves heart health, controls blood pressure, promotes weight loss, strengthens muscles, and reduces stress.
It also reduces joint pain and controls sugar. There is a specific method for doing this, which involves walking at a fast pace for three minutes and then at a slow pace for three minutes. If you do this for 30 minutes daily, your body will reap countless benefits.
Let’s learn about its benefits.
Heart Health
Benefits of Japanese Walking This walking improves heart health. When you walk at a fast pace and then slow down, and repeat this process repeatedly, your heart rate repeatedly increases and then returns to normal, which improves your blood circulation and your heart health. It also reduces bad cholesterol and improves the health of your arteries. By doing it regularly, you can reduce the risk of heart disease.
Blood Sugar and Cholesterol
Benefits of Japanese Walking It is also very beneficial for improving blood sugar and cholesterol, making it very useful for diabetic patients. It controls blood sugar levels. If you do it regularly for 30 minutes, you can control your blood sugar and cholesterol.
Strengthens muscles
Benefits of Japanese Walking: It strengthens the muscles, when you walk at a fast pace, it affects the muscles of your body, legs and hips, due to which your muscles become stronger and you also feel less tired, it is also very beneficial for the knees.
Weight loss
Benefits of Japanese Walking: It helps in weight loss. By continuously walking fast and slow, your ability to burn calories increases significantly and it improves your metabolism. In this walking, fat is burnt faster than normal walking and it melts your belly fat faster. If you want to lose weight, then you must include this walk in your life for 30 minutes daily.
How to do Japanese Walking
Japanese walking is very easy to do, you can start it easily by following these steps –
- First of all, warm up for 3 to 5 minutes and start with a light and comfortable walk.
- Now increase your speed and start walking at a fast pace, walk at a fast pace for 3 minutes so that your heart rate reaches about 70% of your maximum.
- After 3 minutes, slow down, walk comfortably and your heart rate reaches about 40%.
- Now repeat this 3 minutes of fast and 3 minutes of slow walking continuously for 30 minutes.
- Now finally, after completion of 30 minutes, complete it with a light walk for 3 to 5 minutes.
