- The 6-6-6 walking trend could help you lose weight and stay healthy.
- This low-intensity workout includes a 60-minute walk at 6 a.m. or 6 p.m.
- Experts say that while walking, Generally good for physical and mental health.
- To begin a walking program, it’s best to start slow and increase gradually.
Experts like Dr. Milika McDowell, a certified exercise physiologist and vice president of operations at Gate Happens, say walking is the most effective preventive physical activity.
“I have been repeatedly walking more than 3,500 steps a day.” shown Reduces risk of cardiovascular disease and all-cause mortality. It’s low cost and something most people can appreciate,” she said, adding that it’s a “great” way to manage your health.
So what is 6-6-6 walking training and what are its particular benefits?
Mike JuromACE Certified Personal Trainer, CrossFit Athlete, and This is why I don’t fitexplained that a 6-6-6 walking workout involves walking for 60 minutes at 6 a.m. or 6 p.m. Additionally, it includes a 6-minute warm-up and a 6-minute cool-up at a slow pace to help you walk-down to aid recovery.
“The majority of the exercise is done at a faster, more vigorous pace to increase your heart rate and stress your cardiac system,” says Jurom. “It’s designed to be short and simple, especially for people who want to fit exercise into their busy day.”
“By doing it early in the morning (6 a.m.) or late (6 p.m.), walkers can find time to tackle their walk before their plans and schedules for the day are thrown off,” she said.
As McDowell pointed out, walking is generally a great form of exercise, whether you follow the 6-6-6 format or not.
“Walking in zone 2 of your heart rate range has many health benefits,” says McDowell. “Zone 2 is about 50% of HR maximum for most people (HR maximum is estimated by subtracting (age) from 220).”
McDowell says walking in this zone burns more fat for fuel, which may help you lose weight.
Walking also has less impact on joints and tissues than sports like running or pickleball, making it safe for many people to try, McDowell said.
Djurom agreed, saying walking is a great form of exercise, especially for older people and people with joint pain or limited range of motion.
Additionally, Jurom says, it may improve gut and bone health and reduce the risk of cardiovascular disease and death.
- better sleep
- Improved cognition
- Reduced risk of heart disease, stroke, diabetes, and certain cancers
- Lower blood pressure, blood sugar, and cholesterol
- Increased energy and stamina
- Reduced risk of depression
- improve memory
- Reduced risk of dementia
- stronger bones
- less weight gain
To start a walking program,
It also advises leaving about half an inch of space between the longest toe and the edge of the shoe, and avoiding cotton socks to prevent blisters.
Additionally, rather than trying to complete the entire distance on the first day, she recommends starting slow and building up gradually. A short time of 10 to 15 minutes is sufficient at first.
When walking, the AHA says to walk naturally and at a pace that allows you to breathe easily. After you’ve warmed up, try walking at a faster speed. You can also try alternating faster and slower intervals to gradually increase the amount of time you spend walking faster. Walking uphill builds muscle and burns more calories.
Additionally, the AHA states that you should stretch at the end of your workout because your body is fully warmed up at this point.
Finally, they advise tracking your progress and incorporating walking into your schedule whenever possible, even if it means taking multiple short walks each day.
For many people, the 6-6-6 workout requirement of walking in the morning or evening can help achieve this goal.
The 6-6-6 Walking Workout Trend recommends walking for 60 minutes a day, including a 6-minute warm-up and 6-minute cool-down, at 6 a.m. or 6 p.m.
Walking has many benefits, including reducing the risk of chronic diseases such as diabetes and cardiovascular disease.
To begin your walking program, wear comfortable clothing and supportive shoes, start slowly, and be sure to warm up before stretching.
