The appropriate amount of minutes that everyone should walk daily has long been up for debate but one personal trainer claims to know how every individual can learn their accurate amount of daily walking time.
Eating plenty of vegetables with a well-balanced diet, eliminating sugar and fried foods, drinking lots of water, lowering stress as much as possible along with getting six to eight hours of restful, restorative sleep every night are wonderful ways to add a super boost to any weight loss/tone-up plan but exercise should always be included as well.
Whether you prefer HIIT (High-Intensity Interval Training) or LISS (Low-Intensity Steady State Training), at one point, you’ve probably jumped on the step-counting bandwagon that’s become so popular in the last few years. From your grandmother to your mailman to the lady in line ahead of you, it seems that everyone’s got some kind of device attached to them to count the number of steps they take or at least, how many minutes of their day has been spent pounding the pavement. But just like walking shoes, one size doesn’t fit all. So for once and all, how can we know how many minutes we should walk every day?
According to MSN, Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios, claims to know the perfect answer and says that 300 minutes of cardio weekly is a good rule of thumb. Sound overwhelming? White’s recommendation breaks down to one hour a day, five days per week. This is where those who prefer LISS workouts can really shine. That one hour can simply be a brisk walk rather than a power Zumba class that leaves you dazed and confused. As long as the exercise is continuous and at a moderate level (about 60 to 70 percent of your maximum heart rate), you can cross your daily cardio off of your to-do list. An easy way to figure out your maximum heart rate is to subtract your age from 220. That answer is the number of times your heart should beat per minute during exercise.
If you can’t find a full hour of walking five days a week, don’t fret. White says that thirty minutes in the morning and thirty minutes in the evening is fine as well. You can also find ways to multi-task. Download a podcast, audiobook or your fav TV show to have something entertaining to help you along and make the experience more enjoyable. Just don’t slow your pace! The goal should always be to keep moving and to raise your heart rate from the resting level.
So there you have a concrete answer: one hour a day, five days per week. Make sure to put it in place by putting your sneakered feet on the concrete!