Added: 17 July 2025
A growing body of research suggests that Interval Walking Training (IWT) (a method developed in Japan) may deliver greater fitness gains and bigger drops in blood pressure than steady-paced walking.
And the best part? It only takes 30 minutes a day and is perfect for home or outdoor routines.
Developed by Hiroshi Nose and his team at Shinshu University, IWT has been tested for over two decades.
The idea is simple:
Walk fast for 3 minutes, then slow down for 3 minutes. Repeat this cycle 5 times.
Total time: 30 minutes.
The fast pace is intentionally brisk at around 70% of your maximum effort. You should feel your heart rate rise, but still be able to speak in short phrases. The slow walking is your recovery phase.
This isn't power walking or jogging. It's low impact, interval based conditioning designed for older adults or anyone easing into fitness.
Japanese researchers recruited more than 200 adults with an average age of 63 to test how IWT fared against traditional 'continuous intensity' walking.
They found that IWT was superior to traditional walking for improving various health markers, including:
Switching between fast and slow walking challenges your heart, muscles, and nervous system in a way steady walking doesn't. It trains your body to recover quickly improving cardiovascular resilience.
Plus, short bursts of intensity help stimulate blood vessel flexibility and increase calorie burn without overloading your joints.
At GetFit4Life, I often use this method in coaching clients who want results without high-impact sessions. Whether you're post-injury, managing blood pressure, or just new to training, IWT is a practical entry point.
Here's your 30-minute IWT session (no equipment needed):
Optional: Use a fitness tracker or smart watch to monitor pace and heart rate, or simply walk a route that includes mild hills or loops.
You don't need fancy gear, intense workouts, or gym memberships to improve your fitness.
?With just a pair of trainers and 30 minutes, interval walking can help you:
If you're looking for a low-impact, science-backed way to improve your health and fitness, IWT could be your secret weapon.
Book your free 30-minute consultation and let's build a simple, sustainable plan so you can walk stronger, live longer, and feel better, week by week.
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