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Everyone around us only talks about the benefits of such cardio, but we, together with experts, tried to find out what our body actually feels after completing such a distance, Ukr.Media reports.
Many people who want to lose weight or lead an active lifestyle always start by walking 10,000 steps a day. Professional trainers explain why the minimum was once set at “ten” and whether you should expect any drastic changes if you walk at least this amount every day.
What happens if you walk 10,000 steps a day?
10,000 steps — where did that number come from?
As you know, advertising is the engine of commerce. It is thanks to it that the statement appeared that you need to take 10,000 steps every day. Then you will be young, fit and healthy.
The case was this: in the mid-60s, Japan was facing a very acute problem of overweight and obesity. Doctors came to the conclusion that the reason was that the population was moving very little, and in particular, walking. Engineers from Yamasa Tokei Keiki came up with a way to fix the situation. It took them two years to develop a new gadget, after which they released the world's first pedometer called Manpo-kei, which in Japanese means “10,000 step counter.” This device became incredibly popular, and the idea of taking 10,000 steps every day quickly caught on not only among the Japanese, but also outside the country.
In fact, scientists around the world still disagree and argue about this figure. Some argue that 10,000 steps is the gold standard that should not be deviated from, while others say that 7,000 steps a day is enough to stay in good physical shape. But the fact remains: movement is life, so the more you move, the better.
Are 10,000 steps walking and running the same thing?
You can run 10,000 steps much faster than walking them. But here you need to understand that walking and running are still different things. They can be considered either as a complement to each other or as a replacement. When choosing between these two types of cardio, start from your level of fitness and training.
Both types of activity have their pros and cons. For example, walking is always safer, since it does not put shock loads on the spine, hip, knee and ankle joints, and moderately increases the intensity of the heart and blood vessels. But at the same time, for people who lead an active lifestyle, walking has a limited training effect and is more suitable for beginners, overweight people and those who have health contraindications. Running is an excellent option for those who are quite active, as well as for trained athletes.
What happens to your body if you walk 10,000 steps every day?
Several studies by different scientists have come to the same conclusion that walking is one of the simplest and at the same time effective forms of physical exercise. And if you take at least 10,000 steps every day, it increases muscle tone, normalizes the work of the cardiovascular system, blood pressure, cholesterol levels, reduces the risk of diabetes, helps to stop gaining weight and generally improves health. In addition, such cardio exercise, even at a slow pace, promotes the production of endorphins, which not only lifts your mood, but also energizes and reduces stress.
In principle, absolutely everyone can walk 10,000 steps a day, but only if it brings you pleasure. If it is difficult to conquer this figure, then start with 5000-6000 steps. And as soon as you feel lightness and confidence, increase to 7000-8000 steps daily. In this way, you will reach 10,000 steps and more in 1-2 months.
Will it be possible to pump up your legs with such activity?
You can build your legs and calves by walking 10,000 steps over rough terrain with mountains, hills, or stairs. Walking in a straight line is almost impossible, unless you have been walking less than 500 steps a day for a year.
Can you lose weight by walking 10,000 steps?
Walking 10,000 steps a day can help you lose weight, but remember that any physical activity is about 20% of success, while diet and exercise are 80%. Therefore, if your goal is to lose extra pounds, walk at least 10,000 steps every day and try to add some physical activity to it, such as playing tennis or swimming. Also, focus on the calorie content of your daily diet, which should be normal and calculated taking into account your age, height, gender, and activity level.
Джерело: ukr.media
