Скачать или смотреть 20 Min Japanese 3x3 Walking Exercise | Lower Blood Pressure & Boost Heart Health!

Welcome to our 20 Min Japanese 3x3 Walking Exercise to Lower Blood Pressure & Boost Heart Health! This gentle and effective Interval Walking Workout is perfect for seniors and beginners looking for a simple way to stay active.

We’ll guide you through 3 sets of alternating 3 minutes of brisk walking and 3 minutes of recovery, for a total of about 1700 steps—with both standing and seated options to suit your needs.

Based on the proven Interval Walking Training (IWT) method from Japan, this workout is designed to improve endurance, cardiovascular health, and leg strength—especially for older adults.

🪑 Do what feels good for you. Whether you’re standing, seated, or switching between both—every step counts!

Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 64 to 70 calories
🔥 A 200 lb (90.7 kg) person: 106 to 115 calories

Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, walking speed, and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.

00:00 Introduction
01:03 Gentle Warm-Up
04:12 Interval 1 – Fast Walk (70 - 80 percent of max heart rate)
07:12 Interval 1 – Slow Walk (40 - 50 percent of max heart rate)
10:12 Interval 2 – Fast Walk
13:12 Interval 2 – Slow Walk
16:12 Interval 3 – Fast Walk
19:12 Interval 3 – Slow Walk
22:12 Cooldown

💓 A NOTE ABOUT MAXIMUM HEART RATES: Research has shown that maximum heart rate calculations differ by gender and age. According to Northwestern University Medicine, the old formula -- 220 minus age -- used for almost four decades, is based on studies of men. The new formula for women, based on the new research, is 206 minus 88 percent of age. So for a woman at age 50, the original formula gives a peak rate of 170 beats per minute for men and women. The new women’s formula gives a maximum heart rate of 162 beats for women. Here is a link to a report with more details: https://tinyurl.com/bdt5nvfp

It’s important to remember that all MHR formulas are approximations. Individual variation is high, and the most accurate measure comes from a clinically supervised maximal exercise test.

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.