In Japan, health-conscious folks have been known to carry around pedometers to track the number of steps they walk everyday. The target number: 10,000 steps, as a foundation for a healthy lifestyle.
Conscientious walkers can now update their device from a pedometer to a smartphone and forget about ten thousand steps with the latest study from Dr. Shizue Masuki of Shinshu University who found an effective way to increase overall fitness and decrease lifestyle-related disease (LSD) through Interval Walking Training (IWT). It’s not how much you walk, but how intensely you do so for a minimum amount of time to get positive results. This finding may be welcome news for those who want to save time and get the most out of their workout.
Interval Walking Training is the method of walking at 70% of the walker’s maximum capacity for 3 minutes, then at 40% of their capacity for the next 3 minutes. This is continued for 5 or more sets. Dr. Masuki studied a group of 679 participants with a medium age of 65 over the course of 5 months. Every two weeks data was collected from participants at a local community office and via the internet through the data measuring device (triaxial accelerometer). The triaxial accelerometer is a device that beeped to let the walker know when they were at least 70% of their peak aerobic capacity (VO2peak), and at 3 minutes to switch. It recorded their walking data to the central server at the administrative center for automatic analysis.