The rule of 10,000 steps to lose weight does not work: much better this

Surely you have ever read or someone has told you the challenge of 10,000 steps a day for to be healthy. It is nothing innovative and, although to find its origin we must go back to the Olympic Games of 1964 when the pedometers became fashionable and a company launched one that was called 'manpo-kei', which literally translates as "the measure of the 10,000 steps ", everyone knows their limitations.

The truth is that many regulars to this plan realized that they felt cheated after fulfilling the share every day. Also, for people with long legs, giving this number of steps is much simpler that for a person with short extremities, and that without counting other errors: it is not strange, for example, that among those that you have given to the day also include movements like bending over to tie the shoes.

Kells McPhillips He is one of those people who got fed up with this plan. He realized that it was not good for anything and set out to find a new metric that would really serve him slim down and be healthy. After trying several methods, a coach taught him the VO2 max, a new way of measuring to which to resort to measure your fitness goals.

In Spain, 60% of adults declare themselves sedentary, that is, give less than 5,000 steps a day. Try harder if you want to lose weight

"It is the maximum oxygen consumption of the person that is generally used during intense activities", explains Brandon Hirose, gym trainer in New York. It is the maximum amount of oxygen that your body can absorb, move and consume at a certain time when you do intense exercise and can help illustrate the general physical potential of a person. Indicate the essential aerobic capacity of each one or the work heart rate. In summary, the department of exercise physiology at the University of Georgia calls it 'the better signaling to know your cardiovascular condition and aerobic resistance, "he continues.

What's yours?

There are several ways to do it, but the best is with the Rockport test. It can be done individually or in a group and it will give us valuable information both for our health and for our training. You need a flat land, a stopwatch and a heart rate monitor. You will not have to run but walk as fast as you can for a kilometer and 600 meters.

Once you register the time in which you have completed the test, control your beats per minute (remember to do it at the end). You must take your weight and age into account and apply the formula (132.6 – (0.17 x body weight) – (0.34 x age) + (6.31 x sex) – (3.27 x time in minutes) – (0.156 x heart rate at the end of the exercise)) that will also vary in men and women.

VO2 max is the maximum amount of oxygen that your body can absorb, move and consume in a given time

Depending on the result you can go from poor (30-35), regular (35-40), good (40-45), very good (45-50), Excellent (50-55) and exceptional (+55) Hirose offers a warning when it comes to adopting a VO2-centric mindset: "Remember that it only serves as a work metric." There are other ways to determine the general health and fitness of a person's baseline with more evaluations. effective. " Your VO2 max can be useful while you're running in the gym, but it should not be used as a definitive indicator how "healthy" or "fit" you are.

do exercise

In Spain, 60% of adults is declared sedentary and only half of the children play sports, which usually means taking less than 5,000 steps a day, which is the barrier we should all overcome. And how much does this mean? Approximately, walk 30 minutes daily.

Get ahead and set goals that you go surpassing little by little. Being healthy does not depend on how much you walk daily, but on the habits you have acquired. Modifying them is in your hand. Try hard, take a good nutrition, train a few minutes daily and everything will be better.