Do you want to lose a little weight without getting tired, sweat with large drops or impose yourself in hellish training? And if you were told that there is a gentle, almost zen method that can help you feel lighter in just a week?
Welcome to the world of Japanese walk : a subtle mixture of rhythm, posture and breathing. You are not going to gallop, you don’t even need special equipment. Just a little regularity … and your legs!
What is Japanese walking exactly?
Unlike classic fast walking, this method works like a rhythm game. During a session, you alternate phases of lens and times of Active walkGenerally 3 minutes each time.
This small split stimulates your cardio systemto relaunch your metabolism and ofImprove your endurance… Without exploding the joints. It is ideal if you resume an activity, or if you want a soft but effective solution.
Why does it work?
What the body loves is the contrast. By alternating two speeds, it always remains “on the alert”. You don’t give him time to fall asleep … but you never push him to the end.
In addition, this type of effort stabilizes blood sugar, improves your breathing and triggers interesting fat combustion from the first sessions. And what do you know? You feel good afterwards, not exhausted. It’s almost surprising.
7 days to really feel the difference
Here is a Program ready for a first week. The idea is to start gently, to stay regular, and to create a nice habit that your body loves.
Day 1 & 2: Sweet alarm clock
Just 10 minutes. You do a 3 slow 3 -minute cycle Then 3 quick minutes. Then you walk quietly until reaching 10 minutes. It’s time to focus on your posture and breathing. Breathe slowly, grow up.
Day 3 & 4: You take the pace
You go to 2 slow 3 -minute / 3 -minute cycles. Or 15 to 20 minutes in total. You can move your arms a little more, take a more toned bit of a bit. You start to enter the dance.
Day 5: Mastered variation
We go up to 25 minutes. Two conventional cycles, then a bonus: 2 slow minutes followed by 4 quick. Nothing trying, but you feel that things evolve.
Day 6 & 7: The installation of a real pleasure
On the sixth day, walks 30 minutes on a slightly hilly ground if possible, with 3 normal cycles. And to finish the week, make a big loop in full awareness: 30 minutes of alternation 3 ‘ / 3’. Observe what is happening in your body, your breath, your environment. You will see, it’s soothing.
Little secrets so as not to let go
- Make a tailor-made playlist : soft pieces for slow phases, more punchy for active moments.
- Invite someone to walk with you. A pair is natural boost.
- Hold a small notebook : Note where you have gone, for how long, what you felt. Three lines are enough.
- Find a circuit that you like. When the route becomes familiar, the whole body relaxes.
And after? What to do once the past week?
Good news: you will not be at the end. You will surely feel a desire to continue. So you can:
- Add 5 minutes to 1 or 2 sessions per week
- Go to a more intense pace: for example, do 2 slow minutes followed by 4 quick 4 minutes
- Change your place and introduce a small climb or a slightly bumpy path
You can also mix with Light reinforcement exercises (glutes, calves, sheathing, etc.) or a gentle activity such as swimming.
One last advice for the path
The most important? Listen to yourself. If one day you are more tired, keeps the duration but lightens the pace. This Japanese walk works gently … but in depth. And she also teaches you to respect your body.
So go ahead, walk a little. You will see, a week is enough to feel a little better. And maybe even, looking forward to starting again.