by Regardless of whether you prefer the treadmill or a landscape, you will undoubtedly have heard that walking 10,000 levels a day is the ideal fitness goal.
And despite its non -healthy origins (it is actually believed that it comes from a Japanese advertising campaign before the 1964 Tokyo Olympics, since the symbol for the number looks like someone that runs), this apparently arbitrary number has become the global standard since then.
But while there is many advantages of walking – not least that it improves mental health, increasing endurance and perseverance, burning calories and improving cardiovascular and brain health – do we really have to take so many steps every day to improve our health and fitness level?
According to a new study by the University of Sydney, in which data from dozens of studies from all over the world have been examined, including in Great Britain, the answer is: No – ISH.
Instead, research showed that only 7,000 steps a day are enough to protect us from illnesses and improve our durability.
It was found that people who took 7,000 steps every day seemed to have a protective effect against a number of diseases, including: a 25% lower risk of heart disease; a 14% reduced risk for type -2 diabetes; A 38% lower risk of dementia and 22% reduced the risk of depression.
The experts behind the study said about their results: “Although 10,000 steps a day can still be a practical goal for those who are more active, 7,000 steps a day are associated with clinically significant improvements in health results and could be more realistic and achievable for some.
“7,000 steps a day were associated with considerable risk of risk in most results, compared to the reference of 2,000 steps a day.”
What is the truth behind others together fitness myths?
Four more fitness myths – exposed
1. The heavier the weight is, the better the profit
Lifting weights can increase the muscle mass, the bone density and endurance, but requires consistency to recognize results. Some studies have also shown that they can improve the muscle course without lifting weights.
It is also not just about the severity of the weight, but about the number of repetitions and how far the movements are over time.
As Sam Quinn, the head of personal training at Nuffield Health, explains Yahoo UK: “You don’t have to increase high weights to recognize improvements in terms of performance, body composition or general health. Resistance training offers a wide range of physical and psychological advantages and can be tailored to different goals.
“The selection of the right load, the selection of a suitable number of repetitions and the enabling of a sufficient break between the sessions are more important considerations than to be difficult to raise and feel a difference.”
2. Cardio alone will reach weight loss
Cardio generally burns more calories than strength training, but the latter changes the composition of your body and builds up lean muscle – which in turn can improve your resting state of metabolism, the number of calories that you burn in peace.
Your diet also plays a major role in weight reduction.
Quinn emphasizes that, just because they burn calories in the gym, they do not mean that they can then eat everything and still expect to see results. He says: “It is unrealistic. Weight loss is best achieved by a calorie -controlled diet that is paired with a training plan that is tailored to your personal goals and needs. Simply help you achieve your goals.”
3. No pain, no profit
Sometimes fitness teachers and PTS are said that “pain is weakness to leave the body”. Although a bit of discomfort and tiredness is natural, the pain according to Quinn is not really what you should feel during training.
“It is an outdated and misleading approach to training,” he says to Yahoo UK. “Pain during training can be a warning sign for injuries, and training to exhaustion – especially for beginners – can affect technology and hinder progress.”
He adds: “Extreme pain that lasts for days indicates that the training for her current ability was too intensive. Long sore muscles often indicate that the selection, load or volume of the exercise was excessively and not suitable for its current level.”
According to the NHS Scotland, delayed start of sore muscles (cathedral) – also known as stiffness and pain in the muscles after the exercise – can take between two and five days and can be facilitated with an ice cream bag, light stretching and painkillers.
However, if you have hurt yourself, you may notice:
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pain
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tenderness
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swelling
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Bruises
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stiffness
… In this case, it is best to avoid efforts and rest the part of the body affected for 48 to 72 hours to avoid further damage. If your symptoms remain particularly bad or passed for a long time, speak to your family doctor.
4 .. you need expensive fitness equipment
As we all learned during the closures, you do not need expensive reformers Pilates machines, Peloton bicycles and memberships in the gym for successful training -however you are.
Rather, you can use household items, hand weights or even your body weight during your HIIT sessions or training regime as well as outside for a brisk walk or jogging.
You can also use free fitness tutorials for everything, from yoga and pilates to circuit training.
Include some free workouts:
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