Ready to start a fitness routine with your G-Vest? Below are two structured walking programs designed for anyone seeking effective, sustainable ways to improve endurance, strength, and overall health. The 31-Day Gravity Walking Launch Program offers a progressive build-up, while the Japanese Interval Walking Program provides a time-efficient, research-backed alternative. Both incorporate the G-Vest to enhance calorie burn and muscle engagement.
How the Programs Work
31-Day Gravity Walking Launch Program: This plan spans a month, starting with manageable walks and progressing to longer, more intense sessions. It combines Zone 2 (steady, conversational pace) and Zone 3 (challenging, slightly winded) walks with bodyweight exercises like squats and lunges. Rest and stretch days ensure recovery and injury prevention. The G-Vest adds resistance to boost strength and posture.
Japanese Interval Walking Program: Developed by Dr. Hiroshi Nose, this program alternates 3-minute fast walks (70–85% effort) with 3-minute slow walks for 30 minutes, 4 times weekly. It’s a low-impact, high-intensity approach to improve cardiovascular and metabolic health, with the G-Vest enhancing results.
31-Day Gravity Walking Program
This 31-day program is designed to build endurance, strength, and confidence progressively. It combines walking in Zone 2 (steady, conversational pace) and Zone 3 (challenging, slightly winded) with bodyweight exercises like squats and lunges. Rest days ensure recovery, and the G-Vest (10 lbs for men, 5 lbs for women) adds resistance to enhance results.
Week 1: Foundation (Days 1–5)
Day 1: Rest to prepare mentally.
Day 2: 30 min Zone 2 walk + 10 squats. Wear G-Vest for first 15 min.
Day 3: 15 min Zone 2 + 10 min Zone 3.
Day 4: 30 min Zone 2 + 10 squats. Wear G-Vest for full walk.
Day 5: Rest/stretch. Purpose: Establishes aerobic endurance and leg strength. G-Vest introduces core and posture benefits.
Week 2: Progression (Days 6–12)
Day 6: 30 min Zone 3 + 20 squats.
Day 7: 40 min Zone 2 + 10 squats. Wear G-Vest.
Day 8: Rest/stretch.
Day 9: 40 min Zone 2 + 10 lunges. Wear G-Vest.
Day 10: 20 min Zone 2 + 20 min Zone 3 + 10 squats. G-Vest for Zone 2.
Day 11: 40 min Zone 2 + 10 lunges. Wear G-Vest.
Day 12: Rest/stretch. Purpose: Enhances cardio and endurance. G-Vest strengthens core and stability.
Week 3: Intensity Increase (Days 13–19)
Day 13: 30 min Zone 2 + 20 lunges. Wear G-Vest.
Day 14: 60 min Zone 2 + 20 lunges. Wear G-Vest.
Day 15: Rest/stretch.
Day 16: 40 min Zone 2 + 20 squats. Wear G-Vest.
Day 17: 30 min Zone 2 + 30 min Zone 3 + 20 lunges. G-Vest for Zone 2.
Day 18: 40 min Zone 2 + 20 lunges. Wear G-Vest.
Day 19: Rest/stretch. Purpose: Boosts endurance and cardiovascular fitness. Exercises strengthen legs further.
Week 4: Advanced Effort (Days 20–26)
Day 20: 40 min Zone 2 + 20 lunges. Wear G-Vest.
Day 21: 60 min Zone 2 + 30 lunges + 30 squats. Wear G-Vest.
Day 22: Rest/stretch.
Day 23: 40 min Zone 2 + 30 lunges + 30 squats. Wear G-Vest.
Day 24: 30 min Zone 2 + 30 min Zone 3 + 30 lunges. G-Vest for Zone 2.
Day 25: 40 min Zone 2 + 30 squats. Wear G-Vest.
Day 26: Rest/stretch. Purpose: Improves stamina, heart health, and leg power. G-Vest increases calorie burn.
Final Days: Peak Performance (Days 27–31)
Day 27: 30 min Zone 2 + 30 min Zone 3 + 20 lunges. Wear G-Vest for Zone 2.
Day 28: 60 min Zone 2 + 40 lunges + 50 squats. Wear G-Vest.
Day 29: Rest/stretch.
Day 30: 40 min Zone 2 + 50 lunges. Wear G-Vest.
Day 31: 30 min Zone 2 + 50 lunges. Wear G-Vest. Purpose: Maximizes endurance, cardio fitness, and lower-body strength. G-Vest enhances overall gains.
Outcome:
By Day 31, expect improved fitness, strength, and posture. The G-Vest amplifies calorie burn and core engagement, supporting long-term health goals.
Japanese Interval Walking Program
Developed by Dr. Hiroshi Nose at Shinshu University, the Japanese Interval Walking Program (IWP) is a research-backed, low-impact routine to improve cardiovascular health and metabolism, ideal for anyone seeking efficient workouts. This program offers HIIT-like benefits with less joint stress, improving heart health and metabolic function. The G-Vest adds resistance, enhancing strength and calorie expenditure.
Structure
-Alternate 3 min fast walking (70–85% effort, slightly winded but able to speak) with 3 min slow walking (easy pace).
Complete 5 cycles for 30 min total.
Perform 4 times per week for 5–6 months for optimal results.
Getting Started
Equip your G-Vest, a timer, and choose a flat walking route.
Wear G-Vest during fast intervals initially, progressing to full sessions as comfortable.
Optional: Use a heart rate monitor to target 70–85% max heart rate during fast walks.
Take the First Step Today!
Both programs are practical and effective for anybody interested in getting more from their walks. The 31-day plan builds fitness progressively, while the IWP offers a time-efficient, science-backed alternative. Incorporate your G-Vest, commit to the process, and achieve measurable improvements in strength and vitality.
