New exercise better than 10k steps?

[Newbie777]

Hello,

Some recent Japanese research.

Warm up walk 3 to 5 mins, brisk walk 3 mins, then slower walk 5 mins, brisk walk 5 mins and slower walk 5 mins, upto 30 mins, this is better than 10k steps.

So is this interval walking does anyone know about this or tried this?

I like the idea as it is so simple and 10k steps is too much for my routine.

 

[mashedupmatt]

Sounds a bit like "Fartlek" Training (designed for longer distance runners) but in walking form which is very good IMO

 

[Newbie777]

Sounds a bit like "Fartlek" Training (designed for longer distance runners) but in walking form which is very good IMO

Thanks, I think it's worth a try and not complicated either

 

[paultrose]

Unfortunatly i have arthritic knees
I only have 2 speeds
Dead slow and stop

 

[everydayupsanddowns]

Let us know how you get on @Newbie777

I suspect the secret would be in getting the brisk walk as fast as possible so that the contrast with the recovery phase was more marked. The sort of pace of walking where you’d struggle to hold a conversation?

 

[Newbie777]

Let us know how you get on @Newbie777

I suspect the secret would be in getting the brisk walk as fast as possible so that the contrast with the recovery phase was more marked. The sort of pace of walking where you’d struggle to hold a conversation?

The brisk walk is where you can still hold a conversation. So I think 1.5kmph slow and 2.5 to 3kmph fast.

 

[helli]

I remember doing an exercise at school where we would run for 20 paces and then walk for 20 paces and repeat. I think it was called scouts pace.
The advantage of paces is that you don’t need a timer.

I guess this new technique is a variation of scouts pace.

 

[Alan44]

To be honest, any form of exercise which is within your capabilities is good as long as it is sustainable.

For me it's a 40 min walk each day at my pace.
I also take the dogs out for 30 mins twice a day, but that is all stop, sniff, stop poo, stop wee ect which is good for the dogs, but doesn't do me much good from an exercise point of view.

I do enjoy mowing the lawn as that is about 45 mins of walking.

Do let us know how you get on

Alan

 

[silver minion]

I remember doing an exercise at school where we would run for 20 paces and then walk for 20 paces and repeat. I think it was called scouts pace.
The advantage of paces is that you don’t need a timer.

I guess this new technique is a variation of scouts pace.

I used to do something similar. Sprint for 50 paces then walk 50 paces and repeat 10 times. Alternated with circuit training.
I was in my twenties then and much fitter.

 

[Newbie777]

Thanks guys, I have done interval training when I was younger, walk, jog, run, back to jog then run etc. It is quite intensive and heavy going not like the walking which I will now try

 

[JimmyBlue]

Just for interest, the idea of walking 10k steps per day started out as a Japanese marketing campaign in the 1960s. At then end of the day exercise of any sort bestows health benefits and if you do it in a way that is fun and fits with your abilities then go for it.

 

[Newbie777]

Just for interest, the idea of walking 10k steps per day started out as a Japanese marketing campaign in the 1960s. At then end of the day exercise of any sort bestows health benefits and if you do it in a way that is fun and fits with your abilities then go for it.

That's ironic, mind you they do live long don't they

 

[helli]

I gave up counting my steps years ago.
It was interesting but no indication of how much exercise I was doing because it didn’t count so many things I do like cycling and climbing,
I know you can add different activities to fancy smart watches but I am happy I do enough exercise without the need to put a number to it.
I feel with diabetes I am always counting carbs and BG and HbA1C so it is nice to do things “for the fun of it”.

 

[Newbie777]

I don't count my steps but when I am go down south to London, I average about 15k steps a day as can't drive so walk and tube everywhere.

When I go to the Gym 2 or 3 times a week, spend no more than 10 mins on the treadmill and usually focus on low resistance weights.

As the weather gets nicer do walk more and feel better for it.

Looking forward to the interval walking though.

 

[Alan44]

When we take the dogs out, I do about 3500 steps and burn about 150 cals according to my phone, my dear wife who has walked the same distance as me has done 4200 steps, but only burnt off about 135 cals according to her phone.

I put it down to the fact that she has little legs and walks like a penguin

 

[helli]

When we take the dogs out, I do about 3500 steps and burn about 150 cals according to my phone, my dear wife who has walked the same distance as me has done 4200 steps, but only burnt off about 135 cals according to her phone.

I put it down to the fact that she has little legs and walks like a penguin

She probably weighs less.
If I cared about burning calories, I would certainly find it harder than someone of "average size" because I carry less as I walk/cycle/run/climb/...

 

[mashedupmatt]

When I umpire a game of hockey I cover approx 3-5km per game (depending on the standard of the teams (cover more distance with lower league games as it's more difficult to anticipate where they are going to play the ball!)) - mainly walking but some running and lots of it backwards too (surprised my watch doesn't take off the steps as I'm going in the wrong direction!) - did 3 full length games in one day twice this season and had done over 40k steps according to the watch