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The “Japanese March”: A High-Intensity Workout Gaining Traction for Its Health and Mental Benefits
A fitness technique, initially explored nearly two decades ago for its potential too improve sleep quality and reduce medication reliance, is experiencing a resurgence in popularity. This method,often referred to as the “Japanese march,” is now frequently featured on social media platforms,notably within the #Fittok community on TikTok.
How the “Japanese March” Works on the Body
At its core, this interval-based walking style is rooted in the “overload principle,” a essential concept in exercise physiology. This principle posits that short bursts of intense effort sufficiently challenge the body, prompting it to adapt and become stronger.
John Buckley, a professor of exercise physiology at Keele University in Britain, explains the mechanism: “A person’s physical fitness and health are steadfast by both the metabolic health of their muscles and the efficient functioning of the heart, lungs, and circulatory system.” He elaborates, “For these organs to adapt, they must be pushed. By inducing these brief periods of intense exercise, we push the muscles, heart, and lungs into a zone where they need to adapt further.”
This approach aligns with our evolutionary movement patterns. Humans are naturally designed for intermittent periods of high exertion, such as hunting or escaping threats, interspersed with longer durations of lower-intensity activity.
The Health Advantages of the “Japanese March”
By enabling individuals to engage in more high-intensity activity, the “Japanese march” could play a role in addressing important health issues linked to sedentary lifestyles and poor nutrition, including diabetes, heart disease, and obesity, according to Buckley.
The technique may help combat these conditions by enhancing insulin sensitivity, lowering blood pressure, and increasing the body’s calorie expenditure post-exercise. “Even moderate physical activity can led to reductions in blood glucose and blood pressure,” Buckley notes. “These two factors likely have the most ample long-term impact on people’s cardiovascular and cerebrovascular health, helping to prevent strokes.”
Boosting Mental Focus and Psychological Well-being
While the physical advantages of the “Japanese march” are well-established, Buckley also recognizes its potential to positively impact mental health. “The evidence clearly shows that physical activity offers profound benefits,” he states.
He suggests that the concentration required during the high-intensity intervals can even induce a mindfulness effect.”when you need to increase your intensity, your mind must be fully focused on that activity at that moment,” he explains.
This outlook is supported by recent research indicating that high-intensity interval training (HIIT) can significantly alleviate anxiety symptoms, particularly in individuals who experience lower levels of anxiety initially.
Furthermore, the “Japanese march” is remarkably adaptable and can be seamlessly integrated into various other forms of exercise, such as cycling, swimming, or even resistance training. It appears TikTok may have indeed unearthed a fitness trend with genuine merit.
