The preoccupation with work, the free summer and the cold of winter prevents exercise, but what if the perfect exercise is found that defeats all excuses and does not need equipment or long time?
An old physical fitness orientation attracts a great interest in the Japanese walking these days, according to the British Independent newspaper, and is based on intermittent batches of brisk and slow walking.
This system developed Professor Hiroshi Nouz and Assistant Professor Shizoy Massoki at the University of Xincho, Matsumoto, Japan.
The system includes alternating between three minutes of walking with a higher and three -minute density with a lower density, while repeating it for at least 30 minutes four times a week.
Walking should be high -density at a somewhat difficult level, so that a person can speak, but a full conversation is difficult.
Walking should be low -density at a light level at this level, so the person can speak comfortably, but with greater difficulty than a simple conversation.
Japanese walking is likened to high -density intermittent training, and is referred to as high -density walking, although it is less tired than real high -density intermittent training, and is practiced with less intensity.
Time watch and a walking space
This system is easy to perform, and requires only a time of timing and walking space. It does not require great planning, and it takes less time than other walking goals, such as achieving 10,000 steps per day, and this makes it suitable for most people.
Japanese walking provides great health benefits, and a Japanese study conducted in 2007 compared this method by continuously low -density, with the aim of achieving 8,000 steps per day.
Participants who followed the Japanese walking style witnessed a noticeable decrease in body weight, and blood pressure decreased, more than those who followed the low -density walking routine.
The strength of the leg and fitness also measured in this study, and both have improved more to those who followed the Japanese walking program, compared to those who completed continuous walking average density. A long -term study also found that Japanese walking protects against lower strength and fitness that occurs with age.
On the other hand, about 22% of people did not complete the Japanese walking program, and for the program low -density, which aims to 8 thousand steps per day, it was not completed by about 17%. This means that Japanese walking may not be suitable for everyone, and it may not be easier or more attractive than simple steps.