Walking alternating fast and slow phases improves health at all ages: this is what the interval walking training, the Japanese walk supported by science
THE’Walking Training interval was born from the intuition of a group of researchers from theUniversity of Shinshuin Japan, led by Professor Hiroshi Nose. The principle is simple: walking Three minutes at a fast step (70-85% of one’s maximum aerobic capacity), followed by Three minutes with a slow pace (about 40%). This cycle is repeated at least five times a dayFor Four days a week.
The difference compared to the classic walk? The alternation of intensity Activates the metabolism, stimulates circulation and improves insulin sensitivity. You don’t need to run, nor struggle: they are enough rhythm, constancy and a little attention to nutrition.
A Japanese study published on Journal of Applied Physiology He followed a group of sedentary adults for six months: those who practiced the IWT improved respiratory capacity, muscle strength, blood sugar and blood pressure. And all this only walking.
IWT really helps those who suffer from diabetes, high blood pressure and muscle weakness
The strength of the Iwt is in his clinical efficacynow well documented. In the Japanese study out of 679 people over 65, participants showed an improvement in fasting blood sugar, in the force of the lower limbs and in the ability to walk autonomously.
Not only that: a study published on Diabetes Research and Clinical Practice highlighted that IWT improves insulin sensitivity by 13%a result comparable to that obtained with hypoglycemic drugs, but without side effects.
Who suffers from high blood pressure It can draw further advantage: a meta-analysis published on Hypertension Research has shown that IWT, if practiced regularly, can reduce diastolic blood pressure even 5 mmhgs in men.
Even in cases where there are no significant improvements in pure force, the IWT Increases walking speedimproving the autonomy and quality of daily life, especially in people with reduced mobility.
What to eat to enhance the effect of the Iwt?
Food, as always, plays a key role. In Japan, some studies have focused on the combination of IWT and functional foodsthat is, foods that have measurable health benefits on health.
A study conducted on hyperglycemic elderly observed that the Rice consumption of high pressure treatedfull of resistant starch, during the training period with IWT, reduces blood sugar fluctuations And it improves control of postprandial blood sugar.
Also it natural yogurtconsumed after the walk, can make a difference: it helps Reduce cardiovascular stress during the IWTespecially in hot periods, improving muscle recovery and hydration. The combination of regular physical activity and functional foods is thus confirmed one effective and natural strategy to protect health.
Why is the IWT the right choice if you want to get better without distorting your life?
The beauty of the Iwt is that it is within everyone’s reach. It does not require equipment, it costs nothing, it does not require rigid times. You can practice it in the park, in the city, at home on the treadmill, even with headphones in the ears. It is perfect for whom wants to make movement without stressfor those who are out of training, for those who have little time but have decided to take care of themselves.
Costanza is the key: just a few minutes a day, four times a week, to really change something. And the benefits come: science says it, but also those who tried it. And once you try it, you don’t go back back.
