Have you heard of the "3-3-30" method? This simple exercise is excellent for your health.
An easy, free, and effective exercise method exists! Also known as "Japanese walking," this method was developed by two Japanese instructors. As you can see, the "3-3-30" method is based on walking, but it's not just a simple stroll. Japanese walking is actually inspired by interval training.
The principle is simple: Japanese walking consists of alternating 3 minutes of low-intensity walking, followed by 3 minutes of brisk walking at high intensity, all for 30 minutes. High intensity is defined as an activity during which it is possible to talk but not to have a fluent conversation because you have to catch your breath.
To reap the full benefits, ideally, you should do Japanese walking several times a week. Since it only takes 30 minutes and can be done anywhere, this method is easy to incorporate into your routine! Especially since it's suitable for almost everyone, especially the elderly.
Above all, Japanese walking is good for your health, and is even better than traditional walking, whose benefits have been widely proven. A Japanese study compared Japanese walking to traditional walking. Researchers observed that those who followed the Japanese method lost significant weight. Also, their blood pressure dropped, more than those who walked continuously. Another, more recent, long-term study concluded that Japanese walking "protected against age-related decline in fitness in older adults."
Japanese walking is therefore a simple, accessible method, perfect for those who enjoy walking and who want to vary or add a little challenge to their activity. In all cases, whether it's classic walking, Japanese walking, Nordic walking, or any other sport, the important thing is to move! Remember that it is recommended to do at least 30 minutes of physical activity per day, and Japanese walking is an excellent way to achieve this goal.
L'Internaute
