“Walking more than 3,500 steps per day has been repeatedly shown to help reduce cardiovascular and all-cause death risks. It’s low cost and assessable to most,” says Dr. Milica McDowell, a Certified Exercise Physiologist and Vice President of Operations at Gait Happens.
So how can we get more steps into our daily routine in an efficient and productive way?
The 6-6-6 walking workout
The 6-6-6 walking workout involves walking for 60 minutes, either at 6 a.m. or 6 p.m. It additionally includes a 6-minute warm-up at a slow place to help you ease into walking and a 6-minute cool-down to aid in recovery.
Health Benefits of the 6-6-6 walking workout
To really see the benefit you have to walk in Zone 2 of your heart range. “Zone 2 is about 50% of HR Max for most people (estimate HR max by taking 220-(your age)).” Says McDowell. “If you walk in Zone 2 of your heart rate range, you can reap numerous health benefits”. At this pace, you’ll burn more fat for fuel thereby aiding in weight loss.
Also, since walking is low impact, it’s safe for most people.
And by performing the workout either very early in the morning or later in the evening after you eat dinner, it won’t interfere with you day as much. Also, walking after eating dinner, will aid in digestion and burn off the calories you consumed during dinner.
Takeaway
It sounds like a simple way to get your butt out of bed or off the couch. So we say go for it!
Source:
How the 6-6-6 Walking Workout Can Help You Lose Weight and Get Fit
