The expert spoke about Japanese interval walking and new fitness trends.

Walking is becoming one of the main trends in modern fitness and is gradually replacing more complex training formats that require time and special training. On July 25, Olesya Sterlikova, founder of the Hello Sporty sportswear brand, told Izvestia about three foreign trends.

According to the expert, cardio workouts with a low entry threshold are gaining popularity in the USA, Great Britain and Japan. Such practices allow you to get physical activity without going to the gym, buying a subscription and having to set aside several hours for classes.

"Japanese interval walking has become one of the most notable trends. The interval walking training (IWT) method was developed by Professor Hiroshi Nose from Shinshu University in the early 2000s, but this practice has gained wide popularity only in recent years. The essence of training is to alternate between intensive and restorative walking. For three minutes, a person walks at a fast pace with a load of about 7/10, after which he moves slower for three minutes to recover. This cycle is repeated five times, and the total duration of the lesson is about 30 minutes," explained Sterlikova.

Studies have shown that interval walking in middle-aged and older people can positively affect physical fitness, blood pressure levels, and body composition. In addition, such a load helps to improve aerobic performance, strengthen leg muscles and maintain the functioning of the cardiovascular system.

For Russia, this format, according to Sterlikova, may be in demand due to accessibility. You don't need exercise equipment or special equipment for classes — you can train in the park, at the cottage, or on your way to work.

Another trend that is gaining popularity is Walking yoga — yoga walking. This practice combines regular walking with yoga elements: breathing techniques, gentle stretching, and controlled movements. During such training, simple exercises are performed — body bends, twists, shoulder movements and neck stretching. At the same time, breathing is synchronized with steps, which helps to reduce tension and improve concentration.

Sports weekend with Izvestia

The World Cup final, the start of the Russian football season and other events

According to the expert, the popularity of Walking yoga is associated with the growing interest in practices that simultaneously affect the body and emotional state. Such a walk can help reduce anxiety levels, increase stress tolerance, and improve mobility.

The third trend was the practice of Hot Girl Walk, which became widespread thanks to social media among a young audience. Its essence is to walk about four miles — about 6.5 km— with a focus on personal goals, gratitude, and self-confidence.

During such a walk, the expert recommended avoiding distractions, including news and constant phone use. The main idea is to combine physical activity with work on an emotional state. Research shows that about 2.5 hours of brisk walking per week can reduce the risk of depression, and rhythmic movements help activate the relaxation mechanisms of the nervous system.

According to the expert, there is also a growing interest in practices in Russia that combine physical activity and mental health care. Such formats are becoming an alternative to classic workouts and are suitable for people who find it difficult to devote a lot of time to sports.

The main feature of the new fitness trends is that physical activity is no longer perceived as a separate task requiring special time, space and equipment. Walking, which is already a part of everyday life, is turning into a full-fledged tool for maintaining physical health and emotional balance.

Professor, MD, Head of the Department of Polyclinic Therapy at the Institute of Clinical Medicine of the Pirogov Russian National Research Medical University, Ministry of Health of the Russian Federation (Pirogov University) Vera Larina spoke on July 20 about the health benefits of pickleball. According to her, it refers to aerobic exercise, in which large muscle groups are actively working. This type of physical activity is considered one of the most beneficial for health due to its positive effects on the cardiovascular and respiratory systems, as well as metabolism.