10,000 steps?
Fortunately, it is not necessary at all to squat nonstop or do 100 sit-ups. You can also burn fat by walking. We already knew this, but for ages we have believed we had to take 10,000 steps a day to see results. However, that appears outdated.
10 minutes
“Running should be part of your daily routine,” physiotherapist PT Scott Laidler tells Cosmpolitan. This is no surprise, if you ask us, but what we still want to know is how many steps are optimal. A study conducted by the UK government has shown that it’s not so much about how many steps we take, but rather how much our heart rate increases as we exercise. A brisk 10-minute walk a day helps. Doing this reduces the chance of developing type 2 diabetes, cardiovascular disease, dementia and certain cancers.
Burn fat
If you want to burn fat, you have to walk a little longer than 10 minutes. “If your goal is to lose fat, I recommend taking 5,000 to 7,000 steps,” said Laider. The goal, though, should be logging these steps by walking briskly. Why? Because your heart rate will increase. “You then end up in the fat burning zone where fat becomes your primary energy source,” says Laider. Specifically, it is best to increase your heart rate by 60 or 70 percent of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 200.
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Source: Cosmopolitan | Image: Unsplash