How many Calories does 10000 Steps Burn – Why 10 000 steps? Because, among other things, they are equivalent to the daily 30 minutes of moderate physical activity advised by doctors, to avoid the loss of sedentariness and to take care of cardiovascular, respiratory, metabolic and musculoskeletal health.
The healthy goal of 10,000 steps per day came in Japan in 1965 to encourage exercise among the Japanese population.
His promoter was Yoshiro Hatano, who discovered that the 10,000 steps consume the same amount of calories burned to combat myocardial infarcts and strokes. Do you think you can make it to 10,000? According to Hatano, “walking 10 000 steps a day burns an average of 300 calories, which, after a week, means burning 2000 extra calories, which can extend life by about 8 years.”
The studies of Hatano and other researchers have confirmed the multiple benefits of the 10,000 daily steps, a goal often included in health campaigns in many countries. You just need to feel comfortable and use a pedometer (it’s on sale in sports stores), which detects the balance produced by each step and registers it, allowing you to measure the number of steps you take, the distance traveled and the speed.
How does this benefit you?
Improves overall health.
- Reduces blood pressure and body fat.
- Balances weight and improves glucose tolerance.
- Produces a weight loss of one pound per month, regardless of the feed.
- Reduces blood glucose levels in diabetics and overweight or obese people.
Why does this value work?
- It is a concrete goal and the pedometer provides you with immediate information to evaluate your progress and know if you reach.
- Focuses on a daily behavior that is under its control, and not a long-term difficult to achieve the goal.
- It is a valid objective for men and women of all ages and weights.
- It gives you freedom of choice because it allows you to choose the type of activity, place and time you prefer to meet this daily goal.
- Activity is accounted for throughout the day and includes exercise within your routine, not as an isolated act.
- It is a realistic and executable goal, taking into account that a sedentary person walks between 3500 to 5000 steps/day.
- People who are accustomed to measuring their walks in footsteps instead in minutes walk more.
Do you want to try? Force!
To get started (and achieve your goal) you do not have to do anything other than follow these expert advice.
Take note and get started now!
1. First of all,
Many ideas for walking contradict the rule of “doing more and more things in the shortest time possible” using new technologies. Walking does not mean wasting time but investing in health. You choose.
2. Control how much you walk daily
It is important to know your starting point. Before embarking on the 10,000-step goal, measure your daily steps with the pedometer for a week to establish a daily average. You might be surprised: maybe you’re not that far away! This will also let you know your evolution.
3. Gradually progress
A reasonable goal is to increase the number of steps by 10% every one or two weeks until you get used to a new level.
4. Be flexible
Who knows if setting a goal a week does not make it easier? If on a few days you walk less, in others walk more to compensate, but try whenever there are no exaggerated ups and downs.
5. Plan “step modules”
Have already measured some nice, useful and habitual routes (visit a friend of your neighborhood, go to your parents’ house, if they live nearby, go to the supermarket …). You can use them to ensure a minimum walk or to complete your daily value.
6. Improve your aerobic shape
To strengthen your heart and lungs, and toning, include within your weekly plan at least three days of fast-paced steps (enough to generate a noticeable breath and increase your heart rate). Distribute this fast gear in shifts of 3000 steps or more.
7. Go out for daily walking
Even if you are lazy and the sofa tries to seduce you, be brave and go for a walk. After the first 5 minutes, we assure you that you will begin to enjoy physical activity. Sharing walks in 10-minute mini-tours can be a great help.
8. Make a record
Point out your daily total of steps in a notebook. If performing a continuous and specific walk, note distance and duration. The marching diaries, which allow you to observe their evolution and reorganize their walks to compensate for the less active days, are a great stimulus and reinforcement.
9. Control the “step thieves”
There are a number of activities that force you to remain inactive. Reduce your time spent watching TV, driving, playing consoles at all costs … If you go walking instead, it will not cost you as much as 10 000 steps.
10. The ’30, 3000, third’ rule
A 30 minute walk at medium pace (without getting tired) amounts to about 3,000 steps, which accounts for a third of your daily goal. Take this half hour to walk the way you want: after eating, strolling through the neighborhood, shopping …
Calculate your steps and rhythms
To calculate your walks, in addition to the pedometer, has another method also easy and effective.
Just look at the clock and count your steps for 20 seconds.
Then multiply them by three to know their steps per minute (ppm). In this way, you will be able to calculate the number of steps you take.
These are the three most common rhythms:
Normal operation: 100 ppm (3.2 to 4 km / h)
With calm, without haste, it allows to speak without changing the breath.
Driven driving: 120 ppm (4.8 to 5.6 km / h)
As if trying to get somewhere, but naturally, at a healthy pace.
Light duty: 135 ppm (5.6 to 6.4 km / h)
Concentrated advance and with a fast pace, at a pace that allows you to burn calories.