A material manufacturer, @CoacheughneteoPedestrian technology says “10 times a profit in only 30 minutes”. 10,000 steps a dayIn another video, medical doctor @Dramyshah It is called a “game-chain” and says that it can reduce the disease and increase the mood.
Japanese walk “is an effective, time-skilled way to increase heart fitness,” says Scott Capza, PTA spokesperson of the American Physical Therapy Association, who is located in New Heaven, Connecticut.
“In short, increasing the intensity of your moving speed gives you a greater explosion for your deer, which can improve your cardiovascular system,” they say.
What is Japanese going on?
Japanese walks include walking three minutes fast and 30 minutes to walk at a slow three minutes, slow running of four days a week.
“Fast walking” means going to about 70 percent of your maximum effort, while slow running is 40 percent effort, Lindsi Jackson, DPT, PTA physical therapist and the owner of the movement was managed at Littlet, New Hampshire.
You can measure it using a fitness tracker or heart rate monitor, says Ross Arena, PhD, PTA professor and head of the Department of Physical Medicine at the University of Illinois in Chicago. But if you do not have a fitness tracker, then there are other ways to ensure that you are walking at a fast pace.
“When you walk fast, you should breathe hard,” Dr. Arena says. “You should not be able to interact with anyone during high speed.”
Possible benefits of Japanese running
The method of moving gaps “increases heart fitness and burns more calories than steady-waving walks,” Surju Darbant, MDPart of a cardiologist, Baptist Health South Florida with Miami Cardiac and Vascular Institute. “It can improve endurance and fitness capacity in a short time.”
By incorporating a rapid -running gaps enables you to “stretch your system”, Arena says, so your body will have to work hard, which can increase your fitness levels, can increase your metabolic health, and reduce your risk to the disease.
The speed of his running also keeps the workout dynamic, “Dr. Jackson says, saying that it reduces the monotony of stable walking.
Arena notes that you will probably get increased benefits from others Interval workoutFor example, such as incorporating running or cycling.
How to try to walk Japanese
The interval walk is an accessible form of cardio, Dr. Darbant says. “No equipment is required for this, can be done anywhere, and suitable for a wide range of fitness levels,” they say.
Experts offer these tips to try to run Japanese:
- Wear comfortable shoes. “I tell my patients that I am allowing them to shop while starting a walking program,” Capza is called.
- Find a time that works for you. Walk in the morning if you are a morning person or in the evening if the best for you.
- Hold a friend. Walking with someone else can help keep you accountable, Capza suggests.
- Excited. Jackson advised to start any interval routine with a slow running of five minutes to prepare his muscles and joints.
- Start slowly. If you are not addicted to physical activity, the Arena suggests to stick to the slow walk for some time and then form.
- Make a plan. Jackson says start with a three -minute fast walk where you are slightly out of the breath and walk at a slow three minutes. Repeat these intervals four or five times, and last three to five days a week.
- Track your progress. Use your phone or fitness tracker to track the intensity of your running and how often you do it, says Darbant. Then, gradually increase your intensity and duration.
- Hydrate. Drink a lot of water, especially if you are walking out in summer, then the Arena says.
- Listen to your body. Stop walking. If you feel any pain or become extra curved, and talk to your doctor before starting again, Jackson suggests.
Who (and should not) to try to walk Japanese?
Capozaza says that anyone can benefit from walking in gaps to increase its overall fitness level. Darbant says it is good for those people too Lose weight Or challenge yourself with a high-exercise workout.
“It is particularly useful for those who are low in time, but want a more efficient form of exercise,” Darbant says.
However, if you have a history of heart or lung problems or have difficulty in balance, talk to your doctor before starting any exercise program, calls Capza. Jackson says, in addition, avoid working deeply (or check first with the healthcare provider). If you have an injury or recent surgery, Jackson says.
Those who do not usually do not exercise should start slowly and are ease of rapidly moving intervals, Arena says.
Bottom line on running Japanese
Walking is good for your health for a long time, and incorporating sharp-transport intervals can increase these benefits, Capza is called. Any activity where you “move more and sit less, have a tremendous health benefit,” Arena says.
