Japanese Walking Group
Better health through efficient walking.
Achieve Health Benefits in Lesser Time
| Metric | Continuous Walking | Interval Walking (IWT) |
|---|---|---|
| VO2peak | No significant change over five months | +9% walking VO2peak, +8% cycling VO2peak over five months (Nemoto 2007) |
| Thigh muscle strength | Little change | +13% knee extension strength, +17% knee flexion strength (Nemoto 2007) |
| Blood pressure | Smaller reduction | −9 mmHg systolic reduction, −5 mmHg diastolic reduction (Nemoto 2007) |
| Visceral fat | Minimal change | Significant reduction in abdominal visceral fat on MRI (Karstoft 2013) Measured in adults with type 2 diabetes, against continuous walking matched for energy expenditure. Not yet replicated in a general older-adult population. |
| Glycaemic control | Prevented decline, but no improvement | Improved glycaemic control driven by enhanced glucose effectiveness (Karstoft 2013, 2024) Type 2 diabetes population. |
| Weekly dose that matters | Total volume shows no clear dose–response | ~50 minutes a week of brisk-effort walking, after which benefits plateau (Masuki 2019) |
| Long-term adherence | Well documented as difficult to sustain | High in short-term studies; sustaining it long term remains unresolved (Karstoft 2024) |
Developed in Japan, Practised Worldwide
Video credit: NHK WORLD-JAPAN
Our Location: MOE Evans Road
Meeting Point: Shallow Pitch Stairs Leading to the Carpark
Every Thursday, 7-730am, free of charge
Part of Our Seniors Cardio Club Progression
(Bar depicts activity difficulty)
Frequently Asked Questions
In organising the walk, the key considerations are:
- To avoid the sun (a popular request)
- To avoid large running groups (for safety reasons)
Hence, other time slots are eliminated.
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.
No, there will be progression options.
We start you off with Japanese walks, a form of interval walking training, before guiding you to other formats.
This is to manage group safety and your injury risk.
Eventually, there will be jogging and running sets introduced, once your body can safely handle those demands.
Unless otherwise stated on the sign-up page, the sessions will be conducted by Jing, founder of ALLSET.
- Water bottle
- Towel
- Watch
- Weighted vest (if relevant for your training)
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.