Get eight hours of sleep. Breakfast is the most important meal of the day. Two thousand calories a day is normal. In the past decade, as pedometers have proliferated in smartphone apps and wearable fitness trackers, another benchmark has entered the lexicon: Take at least 10, steps a day, which is about five miles of walking for most people. As with many other American fitness norms, where this particular number came from has always been a little hazy.
Now new research is calling the usefulness of the 10,step standard into question—and with it, the way many Americans think about their daily activities. For some people, these rules can even do more harm than good. Read: The ennui of the Fitbit. Chan School of Public Health and the lead author of a new study published this week in the Journal of the American Medical Association , began looking into the step rule because she was curious about where it came from.
As far as she knows, the actual health merits of that number have never been validated by research. In the study, Dr. DeVita and his team looked to examine the biomechanics of a set of healthy, recreational runners between the ages of 23 and 59 years. As participants ran at their regular training pace, motion and force data were captured, and the data were then analysed and correlated with age. Their research findings suggested that with each passing year, the stride length and speed of a runner decreases by 0.
It seems that a study is published on almost a weekly basis advising us to get more active and the current guidance suggests that we should be walking at least 10, steps per day. Indeed, the NHS UK mentions on their website that setting yourself a target of walking 10, steps a day is a fun target. They suggest that a person aged 45 and weighing 70kg about 11 stone can burn about kcal by walking 10, steps briskly 3 - 5mph. And the intensity of the walk is the key thing here.
It goes without saying that a person will expend more energy burning more calories walking briskly than taking a gentle stroll. Physical Activity Guidelines for Americans. If you're interested in calorie figures, an average adult man suggested to be about pounds, or 91kg will burn about calories walking a mile. For an average adult woman suggested to be about pounds, or 77kg , the figure will be about 90 calories per mile. In order to estimate how many calories you burn for each mile of walking, simply multiply your weight in pounds by 0.
These figures assume that you're not carrying extra weight. Walking while weighted is said to burn more calories than walking without weights, for the obvious reason that you're expending more energy to carry that extra weight. There's also a level of fitness to consider - the fitter you are, the more fuel-efficient you become. For these reasons, your average caloric expenditure per one mile of walking is likely to vary. An average adult male suggested to be about pounds, or 91kg will burn around calories per mile when running unweighted.
An average adult female suggested to be about pounds, or 77kg might expect to burn around calories. That number divided by 2, would calculate to a completed 5 miles that day.
Well, here are two charts you can use to approximate to give yourself a rough guess. These step counting charts are not exact, but if you just need a ballpark figure, they will suffice until you can do the meter test that I just outlined.
The first chart is computed by a two-foot stride. It takes 2, steps to walk a mile. These steps are for those with shorter legs and a shorter height. The second chart is computed between a 2. This is computed at 2, steps per mile for a height of 5 feet 5 inches. This chart is computed on a three-foot step. It takes 1, steps to walk a mile. This would be more accurate for a much taller person with much longer legs.
Hopefully, this article gave you a few solid strategies you can use to accurately predict your average step count. While we encourage you to do the meter track test, you can get a decent result by using a pedometer or the step tracker that comes with most smartphones. Remember that knowing how many steps you cover in a mile is an important metric that will be vital as you build rock-solid exercise habits.
Now, if you'd like to take your walking efforts to the next level, then I recommend checking out the following resources related to walking and maximizing your daily efforts:. Pin 2K.
0コメント