Speed Over Steps: New Research on Walking for Fitness.Researchers Suggest Pace is More Crucial than Step Count
The beauty of walking is that it requires no special equipment, can be done anywhere, and is completely free, making it an excellent way to incorporate more movement into your daily routine. However, if your goal is to enhance your fitness, recent research suggests that your walking pace is more critical than the number of steps you take.
While many top fitness trackers encourage hitting 10,000 steps a day, this figure isn’t backed by scientific research. It appears to have originated from a 1960s Japanese marketing campaign for a pedometer called the Manpo-Kei, which translates to “10,000 steps meter.”
Though aiming for 10,000 steps can motivate you to get moving, it’s not necessary to achieve this target to reap health and fitness benefits. According to researchers at the University of Massachusetts, a pace of 100 steps per minute may be more beneficial.
The research team analyzed previous studies, publishing their findings in the British Journal of Sports Medicine. They concluded that walking at a cadence of 100 steps per minute qualifies as moderate-intensity exercise, which can improve fitness levels and elevate heart rates.
Aim for 100 Steps per Minute
You don’t need to rely on walking as your primary cardio exercise. However, the U.S. Department of Health and Human Services recommends adults engage in at least 150 minutes of moderate-intensity aerobic activity each week. This can be achieved through various forms of exercise, including brisk walking.
While leisurely walks are enjoyable, increasing your pace occasionally can help you meet these weekly exercise goals. For those who prefer walking over running or other forms of aerobic exercise, this strategy can be particularly effective.
Even though 100 steps per minute is an easy target to remember, it’s not as simple to track with fitness devices. Most wearables calculate pace in miles per hour, converting your cadence and distance into an average speed.
To achieve the desired intensity without a tracker, aim to walk briskly at a pace that feels like exercise rather than a casual stroll. This ensures you’re increasing your heart rate and enhancing the workout’s effectiveness.
Varying Your Physical Activities
It’s also essential to diversify your exercise routine. Government guidelines recommend incorporating muscle-strengthening activities targeting all major muscle groups at least two days a week. This doesn’t mean you need to frequent the gym multiple times a week. Instead, consider using adjustable dumbbells or a kettlebell at home for high-intensity resistance training (HIRT), which can strengthen muscles and provide a cardio boost.
By integrating these practices, you can achieve a balanced fitness regimen that not only focuses on walking pace but also includes muscle-strengthening exercises. This holistic approach can lead to better overall health and fitness outcomes.
In summary, while counting steps can be motivational, focusing on walking pace and incorporating a variety of exercises into your routine may offer more significant health benefits. Aim for a brisk pace and ensure you include strength training in your weekly schedule to maximize your fitness results.
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