A 10,000 step goal should vary depending on your needs, and it should also change over time.
It’s OK for the Fitbit to start all of us off with a 10,000 steps goal (which adds up to around five miles a day if you include about 30 minutes of exercise) but that might not make much sense to you.
If you need to add more to lose a target amount of weight, or you might need to take fewer than that if you’re a newcomer to fitness or recuperating from injury.
365Gainz have devised a cunning plan to help you with their 6 WEEK HOME WORKOUT GUIDE. A 6-week programme designed to help you lose weight and tone up.
WHAT YOU GET:
- Burn Fat
- Build muscle
- Tone up
- Video tutorials
- 24/7 support
GENERAL FITNESS GAINZ
You need a plan. If you’re a newbie on the exercise trail or recovering from injury, you’ll start slowly to gain confidence and avoid exacerbating an injury. Use the 365Gainz app or sign up to the programme and determine first how many steps you walk on any given day over a week. This will be your baseline. 365Gainz recommends adding 1000 steps every week to your baseline, so if you start at 5000 steps a day, set your goal at 6000 steps a day. Achieving your target may be as effortless as an extra short walk, parking the car a bit further away from the kid’s school, or using the stairs instead of the lift.
WEIGHT LOSS GAINZ
Plan. Decide how much weight you want to lose (and do it slowly) a good guide for longer-lasting outcomes is around a ½ to 1lb a week. Doing 10,000 steps a day normally burns about 2000 to 3500 calories over a 7 day period. 1lb of body fat is equal to 3500 calories, taking into account your weight and the intensity of your workout, you could do this just by completing the 10,000 steps every day.
HEALTH MAINTENANCE GAINZ
Plan. Once you have reached your objectives, you might just simply want to maintain that health or fitness level and the 10,000-step aim was just what you wanted, plus the benefits of a 30-minute walk are almost endless from: reducing mental decline, lowering blood pressure, or cultivating a good night’s sleep or relieving the symptoms of depression (two recent studies showed that mood was boosted in parallel with an increase in the number steps taken daily and that a 30 minute walk cut the risk of stroke by at least 20%. On top of that, you’ll keep burning calories and fat, and if you join 365Gainz’s Bootcamp, you’ll get a free extra dose of vitamin D while you’re there.
READY TO ADJUST YOUR 10,000 STEP GOAL?
Click on the 365Gainz app on your mobile device to set the number of steps that makes sense for you and get cracking.