Japanese Walking Group
Better health through efficient walking.
Achieve Health Benefits in Shorter Time
| Metric | Continuous Walking | Interval Walking (IWT) | Source |
|---|---|---|---|
| VO2peak | No significant change over five months | +9% walking VO2peak, +8% cycling VO2peak over five months | Nemoto 2007Both groups walked a similar total time |
| Thigh muscle strength | Little change | +13% knee extension strength, +17% knee flexion strength | Nemoto 2007Isometric force, 246 adults |
| Blood pressure | Smaller reduction | −9 mmHg systolic reduction, −5 mmHg diastolic reduction | Nemoto 2007Summarised in Karstoft 2024 |
| Visceral fat | Minimal change | Significant reduction in abdominal visceral fat on MRI Measured in adults with type 2 diabetes, against continuous walking matched for energy expenditure. Not yet replicated in a general older-adult population. | Karstoft 2013Independent Danish RCT |
| Glycaemic control | Prevented decline, but no improvement | Improved glycaemic control driven by enhanced glucose effectiveness Type 2 diabetes population. | Karstoft 2013Mechanism in Karstoft 2024 |
| Weekly dose that matters | Total volume shows no clear dose–response | ~50 minutes a week of brisk-effort walking, after which benefits plateau | Masuki 2019679 adults, mean age 65 |
| Long-term adherence | Well documented as difficult to sustain | High in short-term studies; sustaining it long term remains unresolved | Karstoft 2024Review, both research groups |
Location: MOE Evans Road
Meeting Point: Shallow Pitch Stairs Leading to the Carpark
Every Thursday, 7-730am
Frequently Asked Questions
The session proceeds.
However, the thirty minutes of cardio will be done at the stands or until the lightning warning goes off.
It is important for us to know your medical history and emergency contact for safety reasons.
If you are not an existing client, your attendance will also determine whether you are added to our WhatsApp community.
Clients who have been with us can skip the onboarding process.
Simply let us know that you are interested, and the ALLSET team will advise accordingly.
Unless otherwise stated on the sign-up page, the sessions will be conducted by Jing, founder of ALLSET.
Register Your Interest
What Happens After You Fill Out the Onboarding Form
1. An ALLSET staff member will WhatsApp you
2. You will be guided on session sign-up
3. You have a contact point for your first session
Etc.