日本式インターバルウォーキングは、普通の速さで歩くことと、速く歩くことを交互にくり返す運動です。
Japanese-style interval walking is an exercise that alternates between walking at a normal pace and walking briskly.
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You can do it in about 30 minutes without any special equipment or going to the gym.
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You just need to go outside and start walking.
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This exercise was developed by Japanese researchers more than 20 years ago.
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It is specifically designed to improve the physical fitness of middle-aged and older adults, and to prevent diseases such as diabetes and obesity.
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According to research, many people can improve their blood pressure, leg strength, and heart health by continuing to walk intermittently for five months.
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The method is to walk briskly for 3 minutes, then walk slowly for 3 minutes.
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Please repeat this cycle for 30 minutes.
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If you do this amount of exercise four or five times a week, it meets the recommendations of the American Heart Association.
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When walking fast, you dont need to run—just walk as fast as you can.
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However, the appropriate speed varies from person to person.
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For your safety, please consult your doctor before starting.
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外で歩くのがむずかしいときは、トレッドミル（ランニングマシン）でもできます。
外で自然の中を歩くと、体だけでなく心も元気になります。
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