# Interval Walking Outperforms Continuous Pace in Trial With Older Adults

- Published: 2026-11-07 07:13 UTC
- Section: Life & Health › Sport & health
- Tags: Shinshu University, interval walking, Hiroshi Nose, aerobic capacity, knee strength, physical exercise
- URL: https://realtech.media/news/rt-2b69bed730d6989b30a6cc8d_interval_walking_outperforms/

**Alternating three-minute fast and slow intervals yielded superior strength and aerobic gains over steady walking in clinical evaluations.**

![Interval Walking Outperforms Continuous Pace in Trial With Older Adults](https://realtech.media/media/2026/11/a43aef64cdb7711e.jpg)
*catracalivre.com.br*

Researchers at Shinshu University in Nagano Prefecture evaluated interval walking in 246 volunteers with an average age of 63 years over five months, according to catracalivre.com.br [1]. One cohort did not exercise, a second walked at a moderate continuous pace aiming for 8 mil steps per day, and a third alternated fast and slow walking intervals. The protocol, co-developed by physiologist Hiroshi Nose, divides exertion into two distinct phases to stimulate muscular and cardiovascular adaptation.

## Measurable Gains in Strength and Capacity

Participants performing the interval routine achieved a 13% increase in knee extension strength, a 17% increase in knee flexion strength, and a 9% rise in peak aerobic capacity during walking [1]. These improvements exceeded the results recorded in the continuous walking cohort. Systolic blood pressure also showed a greater decline among subjects in the interval training group [1]. 

In 2019, the research team reported findings from an additional group of 679 participants with a median age of 65 years who utilized an accelerometer to signal pace transitions. Over a five-month span, aerobic capacity improved by 14%, while markers of lifestyle-related diseases decreased by 17% [1]. The authors noted that approximately 50 minutes of fast-paced walking per week produced measurable adaptations.

## Interval Protocol Structure

The regimen structures training into cycles consisting of 3 minutes at approximately 70% of maximum aerobic capacity followed by 3 minutes at roughly 40% capacity. Sessions involve at least five cycles, totaling 30 minutes, performed four or more days per week. The fast phase elevates exertion to a level where continuous conversation becomes difficult, while the slower pace allows respiration to recover [1].

Strengthening muscle groups responsible for knee extension and flexion supports functional stability in aging populations. The method requires basic timing tools rather than specialized gym machinery, though individuals with hypertension, cardiac issues, or joint pain require medical evaluation prior to raising physical intensity [1].

## Sources

1. [catracalivre.com.br](https://catracalivre.com.br/saude-bem-estar/a-caminhada-japonesa-alterna-3-minutos-de-passo-rapido-e-3-minutos-de-passo-lento-e-em-estudo-com-adultos-de-63-anos-em-media-ganhou-de-quem-caminhou-no-ritmo-de-sempre)

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Source: RealTech, realtech.media — https://realtech.media/news/rt-2b69bed730d6989b30a6cc8d_interval_walking_outperforms/