The Japanese Walking Method Backed by Nearly 20 Years of Research - Now in a Complete, Science-Grounded 12-Week Program
In Matsumoto, Japan, 70,000 adults have transformed their cardiovascular health, leg strength, blood pressure, and metabolic function - using nothing but a simple walking method that anyone can do anywhere, with no equipment.
The method is called Interval Walking Training, or IWT. It works like this: walk fast for three minutes, walk slow for three minutes, repeat for thirty minutes, four times a week. Developed by exercise physiologists at Shinshu University and validated in Mayo Clinic Proceedings and dozens of subsequent studies, it consistently outperforms every other walking program tested - producing meaningful improvements in aerobic capacity, strength, and cardiovascular markers, meaningful blood pressure reductions, stronger legs, better blood sugar control, and outcomes comparable to programs requiring far more effort and equipment.
Interval Walking
is the complete guide to doing it right:
-
The science explained
- why the 3-3 interval structure produces superior results to regular walking of equal duration, and exactly what's happening in your body during each phase
-
A complete 12-week progressive program
- Phase One (build the habit), Phase Two (increase intensity and terrain), Phase Three (peak performance), with precise effort calibration for every session
-
Japanese cultural context
- shinrin-yoku, ikigai, hara hachi bu, and the philosophical framework that makes IWT sustainable for life
-
Nutrition for walkers
- protein timing, the traditional Japanese dietary pattern, and the anti-inflammatory eating approach that amplifies IWT's benefits
-
The mental health dimension
- BDNF, mood, sleep, mindful walking, and the neuroscience of movement
-
Adaptations for all populations
- adults over 70, hypertension, type 2 diabetes, chronic conditions, seasonal variations
The competitors give you a motivation pamphlet. This book gives you the complete science, the complete program, and the complete philosophy.
Three minutes fast. Three minutes easy. Start today.
外文書商品之書封，為出版社提供之樣本。實際出貨商品，以出版社所提供之現有版本為主。部份書籍，因出版社供應狀況特殊，匯率將依實際狀況做調整。
無庫存之商品，在您完成訂單程序之後，將以空運的方式為你下單調貨。為了縮短等待的時間，建議您將外文書與其他商品分開下單，以獲得最快的取貨速度，平均調貨時間為1~2個月。
為了保護您的權益，「三民網路書店」提供會員七日商品鑑賞期(收到商品為起始日)。
若要辦理退貨，請在商品鑑賞期內寄回，且商品必須是全新狀態與完整包裝(商品、附件、發票、隨貨贈品等)否則恕不接受退貨。
