CARDIO / STEPS
One of the most commonly used methods to increase activity levels and increase kcal expenditure is the use of daily steps. Most apps either on your phone or watch will allow you to easily measure and track steps completed each day. It is a SIMPLE and PROVEN method for fat loss when done correctly.
'10,000'
Within the fitness industry the “buzz” numbers around a daily step count is 10,000 steps. This equates to approximately 5 miles in distance or approximately 60 minutes of walking. Either way it is a great way to get moving, is considered low level, requires no skill and is adaptable based on current fitness levels.
Walking is a great form of low level cardiovascular exercise. The research shows it has both physical and mental health benefits which include:
-
improving the health of the heart and lungs
-
reduces stress and anxiety
-
reduce body fat
-
linked to reduction of obesity related diseases.
The key is to get started and be consistent!
TIPS:
Start with realistic goals.
For a complete beginner that maybe to accumulate 10,000 steps accumulated each day whereas someone a little fitter may perform the 10,000 steps as 1 session which would be roughly a 5 mile walk lasting approx 60 mins.
Perform on easy days
To lose body fat your priority should be a healthy kcal deficit with strength training. Adding steps on your “non-strength training” days is a great way to help loosen legs out, perform low level cardio and to burn kcals creating more energy expenditure.
Progressive Overload “the FITT Principle”
There will come a point of diminishing returns which means to challenge the body you will need to walk either faster, for longer and/or more regularly. My recommendation is a maximum of an hour a day consistently, once achieved then PROGRESS by walking faster and/or more often.
Be consistent “Use it or lose It”
The key to any form of exercise is that you enjoy it! Therefore, it has to be something you can stick or adhere to. If you randomly just go for walks it will have the benefit of burning kcals and making you feel better in the short term but for long term progress it is important to have a consistent plan you can stick to. This will allow the body to change how is functions over time and you will become more efficient at burning fat. If you decide to just stop you will likely lose the adaptations you gained while exercising.
Pushing On
![icons [Recovered]-03.png](https://static.wixstatic.com/media/2381d1_dac6f82f13b54a73bdcfe417a2210ecb~mv2.png/v1/fill/w_129,h_127,al_c,q_85,usm_0.66_1.00_0.01,enc_avif,quality_auto/icons%20%5BRecovered%5D-03.png)
![icons [Recovered]-04.png](https://static.wixstatic.com/media/2381d1_55dd5580c8b845c79b912abdb4d8cfa5~mv2.png/v1/fill/w_148,h_145,al_c,q_85,usm_0.66_1.00_0.01,enc_avif,quality_auto/icons%20%5BRecovered%5D-04.png)
![icons [Recovered]-05.png](https://static.wixstatic.com/media/2381d1_cbd40fff742842b9a4f88faa9d8f81f8~mv2.png/v1/fill/w_135,h_134,al_c,q_85,usm_0.66_1.00_0.01,enc_avif,quality_auto/icons%20%5BRecovered%5D-05.png)
When you build a solid base of walking with improvements in fitness there will come a time you can look to vary the intensity of your sessions by making them MORE INTENSE.
Now there are different types of sessions which have different purposes and therefore will have different benefits. These include structured LISS (low intensity steady state) continuous methods such as running, cross-trainer and bike. The key with these sessions is to ensure they stay at a COMFORTABLE & LOW INTENSITY to drive the desired outcome i.e fat burning, recovery and kcal burning.