One of the oldest and most accessible forms of physical activity, it is being reimagined in Japan\u2014and across the world among fitness followers who are bombarded with a fad a day. Popularly referred to as Interval Walking Training (IWT), the 3×3 Japanese walking method\u2014 a structured yet minimalist approach to fitness\u2014 is gaining traction for clinical approval, accessibility, and potential to transform sedentary lifestyles into active with just a few minutes a day.<\/p>\n
Decoding the Buzz<\/strong><\/p>\n The 3×3 walking method workout, rooted in Japanese health research, alternates between periods of brisk and leisurely walking. \u201cThe trending tactic\u2014the Interval Walking Training (IWT), or 3×3 \u2018Japanese walking\u2019 workout\u2014that alternates between moderate and fast-paced walking intervals is a simple and efficient fitness routine inspired by Japanese wellness practices that focus on short, high-intensity walks to boost metabolism, cardiovascular health, and fat burning,\u201d explains Asad Hussain, founder and CEO of OddsFitness.<\/p>\n There are two main ways this workout is practiced. The traditional approach recommends a 30-minute session, where participants walk briskly at about 70\u201385 per cent of their maximum heart rate for 3 minutes, followed by a 3-minute slow walk. This routine is repeated five times. According to Dr Sachin Sethi, principal lead of the Physiotherapy and Rehabilitation Centre at Artemis Hospitals, this cycle four to five times a week, \u201ccan lead to improvements in cardiovascular health, lower blood pressure, increased leg strength, and enhanced aerobic capacity. It\u2019s a method that people of all ages and fitness levels can adopt.\u201d<\/p>\n An alternative method, popularised for its convenience, involves three-minute walking sessions spaced throughout the day\u2014morning, afternoon, and evening. \u201cEach session should last just three minutes and follow an interval format: alternate between 30 seconds of moderate-paced walking and 30 seconds of brisk, high-effort walking, repeating the cycle three times,\u201d Hussain says.<\/p>\n","protected":false},"excerpt":{"rendered":"One of the oldest and most accessible forms of physical activity, it is being reimagined in Japan\u2014and across…\n","protected":false},"author":2,"featured_media":245633,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[1630,105,16,15],"class_list":{"0":"post-245632","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114812765521013502","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/245632","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=245632"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/245632\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/245633"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=245632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=245632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=245632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}