You know that you need to get 10,000 steps a day (your fitbit will not let you forget), and you know that walks in hot girls are not only a way to rode your summer, but a powerful training for your mind and your body. But with many of us at the office work from 9 to 5 (by a good day) and an unlimited Netflix queue, actually obtaining these steps can be difficult. But the latest walking trend has a solution. The 6-6-6 walking challenge is a daily routine that creates enough structure to harvest these advantages but enough flexibility to make sure you can really follow, even on busy days. The guidelines are incredibly simple, but experts say that intentionality that makes the 6-6-6 challenge different from other forms of walking can help increase calories burning and the efficiency of walking itself. So, of course, I had to know more. Continue to read for the ventilation of the 6-6-6 walking challenge and how it can help you intensify your daily number (step).
Experts consulted
At The Everything, we believe that well-being advice should be based on precise information and supported by science to ensure that our readers can make informed decisions on their health and well-being. This is why we prioritize the experts in confidence in consultation and credible – so each content element is both reliable and stimulating.
Matt Dustin
Matt Dustin is a specialist in Corrective Exercises for NASM and certified precision coach during garage gymnasium reviews, with 13 years of experience in the fitness industry. After obtaining a diploma in the science of exercise and completed an internship at the sub -armor Sports Performance Center, he spent six years working as a personal coach, where he worked with athletes, fatty loss customers and injury rehabilitation customers before moving on to online coaching.
What is the 6-6-6 walking trend?
“Training on foot 6-6-6 is a trend routine that involves walking 60 minutes a day, at 6 a.m. or 6 p.m., with a 6-minute and 6-minute warm-up,” said Matt Dustin, specialist in NASM corrective exercises and certified coach of Garage Garage Precision. “The idea is to do part of the march of your daily rhythm while giving your body time to facilitate and get out of the effort.” During a fast walk at 60 minutes, you can connect to around 5,500 steps, making you more than half of the 10,000 steps per day target.
Whether on a walking cushion, your favorite hiking trail or your neighborhood loop, there are no rules or guidelines on how you do training other than the time of day and a timed warm -up and cooling. While 6 a.m. or 6 p.m. may seem too early or late, depending on whether you are a night older or an upset – time options are intended to reduce the chances of procrastination and allow you to do so around your loaded schedule.
As for warm -up and cooling, Dustin recommends not to think about it. To loosen your body, mobility exercises such as arms circles and leg swings (standing laterally next to a wall, hold it for balance with your hand closest to it, and swing the opposite leg forward and back like a pendulum) will do the trick, while cooling can look like post-work stretching to help your ischo-jambiers Quad muscles.
What are its health benefits?
Walking cannot hurt, no matter how you do it – it turned out to be an effective form of exercise with tons of advantages. But Dustin stands behind training on foot 6-6-6 as a better way to carry out your walks because it is more intentional and structured. “A daily walk of 60 minutes at a coherent time helps to constitute a habit, and (6-6-6) includes components such as warm-up and cooling, which reduces stiffness, helps prevent injuries and promote recovery, which people often jump. Time commitment also offers a stronger cardiovascular and mental advantage than shorter sporadic salons. ” By moving to a regular rate for a full hour, you build endurance and force of the legs gradually and safely without much risk of having too much, and you can lower your heart rate to rest and your blood pressure over time. And if you are walking 6-6-6 in a coherent manner, consider weight management (by increasing the burn of daily calories without high impact on the joints) a bonus.
Is it better to make training on foot 6-6-6 at 6 a.m. or 6 p.m.?
As for the current debate to find out if it is preferable to train in the morning or in the evening, Dustin said that when it comes to training on foot 6-6-6, the two arguments have valid points for them. “Walking at a defined time, especially early in the morning or in the evening, helps regulate your circadian pace. Morning walks expose you to natural light, which can support better sleep at night, while evening walks help reduce the stress of the day. ” Since morning and evening training have advantages and disadvantages, the short response is Whenever you canDepending on your routine, your lifestyle and how your body reacts. The key is to align your walking routine with your physical needs and your daily schedule. If you have trouble sleeping or if you like to feel more productive during the day, doing the 6-6-6 at 6 am is probably the best choice. However, if you don’t feel motivated in the morning or if you have to relax after working day, you will probably get more at 6 p.m.
The verdict
If you want to strengthen consistency and give your physical and mental health a reliable collection without the need for equipment or gym, training 6-6-6 checks. “Walking is one of the most durable forms of exercise, and this version helps you structure it in your daily life in a simple but effective way,” said Dustin. That said, since the directives of the physical activity of disease prevention and health promotion for Americans recommend at least 150 minutes of aerobic activity of moderate intensity as well as a minimum of two days of muscle strengthening exercises each week, it is preferable to incorporate a weight of weight of two to three times a week to complete the routine 6-6-6. Better yet, make a stack of inhabitants and try weighted walks.
If you don’t have 60 minutes to get started, break it as you can (think: two 30-minute walks or six 10-minute progress). As with any training, so that the 6-6-6 challenge was worth it, it must be realistic, consistent and lasting for you. As it becomes a stressor rather than something that fulfills your cup, you’ve lost the goal and you are not going to keep it long -term. 6-6-6 walking challenge or not, prioritize joy and put your best foot forward.
About the author
Katherine Chang, editor of well-being staff
Katherine Chang is the editor of Everygirl’s well-being staff with more than five years of experience in the health and well-being space. She sails the latest well-being subjects and trends thanks to interviews and expert studies, and she is always the first to try them in the first hand.
