URGENT CORRECTION: Your Japanese Walk is 2X Harder Than We Thought (And Why That’s Good)
For those of you using IWT (Interval Walking Training)—the method of alternating 3 minutes slow with 3 minutes fast—I have a crucial correction to make regarding the intensity of the “fast walk.”
I previously believed the fast segment was a simple Zone 2 effort. I was wrong, and I sincerely apologize for misinterpreting the science.
After deeply studying the original works of the IWT developer, Dr. Hiroshi Nose (author of The Science of Walking: Truly Effective Methods to Reverse Aging by 10 Years), I found that the intensity must be:
Vigorous Intensity: 70% or more of your Peak Aerobic Capacity (VO2 max).
This is much higher than standard Zone 2—it’s closer to Zone 3 or even Zone 4 intensity for most people, and it’s the secret to why IWT is so effective. Many popular videos (and I was one of them) have presented the wrong intensity, which means we may not have been getting the full longevity benefits.
The Solution: How to Apply True IWT
I made a video to clarify this confusion and show you how to execute the IWT protocol correctly—and why this higher intensity is essential for reversing aging:
After 60, This 15 Minute Japanese Walk Reverses Aging Better Than 10,000 Steps
In the video, I share Dr. Nose’s own Q&A from his book, covering the most common, practical questions:
- Best time of day to exercise?
- Can you split the walk into short, 5-minute sessions?
- What if you can’t spare 4 days a week?
- Can you jog or play tennis instead of brisk walking?
You’ll learn how to get the full benefits in just 15 minutes a day—or even 5 minutes, three times a day!
Please watch the new video to ensure you are maximizing your autophagy and fitness gains. Have a great rest of the weekend!
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