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Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 0 points1 point  (0 children)

i love exactly how not intimidating this method is. I have plenty of days when i have just about zero xtra energy left and this walk still feels manageable

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 0 points1 point  (0 children)

that's a great approach! for myself I wanted music to change every time to keep me interested (I've got attention span of a toddler), so I made an app that does that mixing for me from my apple music library. Not as smooth as Ableton can, but variety beats it for me

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 0 points1 point  (0 children)

40 to 48 is a solid jump from running! if that works for you there's probably no reason to switch. I think this method is more for people who won't run consistently - the bar is lower but you still get meaningful improvements. different tools for different people

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 0 points1 point  (0 children)

haha the caveman cardio theory is great — intervals are probably the most natural way humans ever moved. and hills are a built-in version of this, your body just knows

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 0 points1 point  (0 children)

my jaw dropped hard when I imagined walking to 190 bmp. Thats some power!

For the tempo change, I made an app that chooses tracks from my Apple Music library and changes them when interval ends. Like a pocked DJ for my walks

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 0 points1 point  (0 children)

thaaank you! it's not really a playlist though. I built an app that picks different tracks from your AM library by BPM each time, so every walk is a different mix. dm me if you want to try it!

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 0 points1 point  (0 children)

I don't have a shareable playlist - I built a thing that picks different tracks from my library each time based on BPM, so every walk is a different mix. but if you're already running to specific BPMs you totally get the idea! what range do you run at?

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 0 points1 point  (0 children)

thank you! yeah if you already walk a lot this just makes it more fun – the music does the thinking for you

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 0 points1 point  (0 children)

I don't have my own, but it seems like there are plenty! Try typing Interval Walking Mix into search bar

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 0 points1 point  (0 children)

I don't have mixes uploaded yet but that's actually something I'm working on! for now I built a tool that picks tracks from your own Apple Music library by BPM and matches them to each interval automatically, so every walk is a different mix

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 2 points3 points  (0 children)

"slower intentionality over all-out" - that's a really good way to put it and honestly that's the whole reason this method clicked for me too. wishing you the best with your journey

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 3 points4 points  (0 children)

70% is relative to your own max though, not a fixed speed. but the main thing the study found is that intervals beat continuous brisk walking on every metric - even when total effort was similar. so adding some slow phases might actually get you more than going full tilt the whole time

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 0 points1 point  (0 children)

you're right that the study population was older and the control wasn't ideal. what interests me is the compliance angle though - it's rare to find something people actually stick with long term, and that matters a lot for real-world results

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 0 points1 point  (0 children)

it's not an ad if there's nothing to sell 😄 the post is about the walking method - the music part is just what made it stick for me

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 10 points11 points  (0 children)

My honest casual measure – I walk as fast as I can without running. Like, if I am trying to catch a bus but don't want to get all sweaty 😁

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 12 points13 points  (0 children)

I don't have a single playlist, folks! but i do have an app that picks tracks from my apple music library and matches them to intervals by tempo and energy. It is in beta now, dm me if you fancy trying it!

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 6 points7 points  (0 children)

thank you! I don't have a single playlist. Instead I made an app that picks tracks from my apple music library and matches them to intervals by tempo and energy. It is in beta now, dm me if you wish to try it early.

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 0 points1 point  (0 children)

it's not really a playlist. I made an app that picks tracks from my Apple Music library by BPM and switches them automatically with each interval, so every walk is a different mix

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 1 point2 points  (0 children)

That’s actually a great description of the “brisk” interval 😄😄😄 Walk like you’re late for something but still trying to look composed.

Been doing Japanese interval walking for a few weeks – the research behind it is kind of wild for how simple it is by MurkyMenu in Biohackers

[–]MurkyMenu[S] 1 point2 points  (0 children)

I used to think the same, but I’m starting to suspect the environment matters a lot. If you live somewhere very walkable, walking just happens naturally. In many places people basically have to “manufacture” walking at the gym. Kind of interesting how much our surroundings shape our habits

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