Discover the Japanese 3×3 Walking Method—a simple 30-minute routine (3 minutes brisk, 3 minutes easy) proven to boost heart health, build strength, burn fat, and keep you motivated. In this episode, Frank shares the science, inspiring real-life stories, and his own journey using interval walking during prostate cancer treatment.
Plus, grab your free Walking Works Blueprint preview at https://www.walkingforhealthandfitness.com/walkingworksbookgiveaway
What if just 30 minutes of walking could dramatically improve your health—without running, gyms, or expensive equipment?
In this episode of the Walking for Health and Fitness Podcast, Frank explores the science and stories behind the Japanese 3×3 Walking Method, also known as Interval Walking Training (IWT). Developed by Dr. Hiroshi Nose and Professor Shizue Masuki at Shinshu University, this simple routine—three minutes brisk, three minutes easy, repeated five times—has been proven to:
✅ Boost cardiovascular health and “cardiac flexibility” ✅ Increase leg muscle strength by 13–17% in only 5 months ✅ Help reduce dangerous visceral fat and improve weight management ✅ Deliver sustainable, enjoyable workouts people actually stick with
You’ll hear inspiring testimonials from real walkers—including seniors in their 60s, 70s, and even 80s—who have regained energy, mobility, and confidence through interval walking. Frank also shares his personal story of using the 3×3 method during prostate cancer treatment to help maintain muscle strength while on ADT (Androgen Deprivation Therapy).
🎧 Whether you’re brand new to walking or a seasoned fitness enthusiast, this episode will show you why the 3×3 Walking Method is changing lives—and how you can get started today.
👉 FREE GIFT: Get the first chapters of Frank’s Walking Works Blueprint book + a bonus walking music track at: https://www.walkingforhealthandfitness.com/walkingworksbookgiveaway
📌 Episode Highlights:
The origins of interval walking and its roots in training history (Fartlek, Tabata, HIIT)
Why “cardiac flexibility” is the secret to heart health
How interval walking protects strength and independence as we age
The “afterburn effect” and metabolic flexibility for weight loss
Real-life testimonials, including Frank’s own health journey
Step-by-step guide to starting your first 3×3 walk
If you’re ready for a workout that’s simple, proven, and life-changing—this is your episode.
🔔 Don’t forget to like, follow, and share the show with a friend who wants to take the first step toward better health.
Mentioned in this episode: Walking Saved My Life: A Prostate Cancer Survivor’s Journey and the Power of Early Detection https://www.walkingforhealthandfitness.com/podcast/ep24-walking-saved-my-life
Roberts testimonial about my Fitness Walking Exercise program is featured on that page. I’ll leave a link in the description. https://www.walkingforhealthandfitness.com/fitness-walking-exercise-program
#WalkingForHealth #FitnessPodcast #IntervalWalking #3x3Walking #WalkingWorkout #HealthyLifestyle #WalkingForFitness #WeightLossWalking #HeartHealth #Longevity #japanesewalkingmethod
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Law & Order: Criminal Justice System - Season 1 & Season 2
Season Two Out Now! Law & Order: Criminal Justice System tells the real stories behind the landmark cases that have shaped how the most dangerous and influential criminals in America are prosecuted. In its second season, the series tackles the threat of terrorism in the United States. From the rise of extremist political groups in the 60s to domestic lone wolves in the modern day, we explore how organizations like the FBI and Joint Terrorism Take Force have evolved to fight back against a multitude of terrorist threats.