No need for state -of -the -art sneakers or a room subscription. For those who want to melt calories at high speed, a very simple exercise is a serious competitor to fast walking and running. And it is practiced everywhere, or almost.
Long, monotonous, sometimes painful for joints, jogging is not always unanimous. And if walking has long been presented as the best alternative, another everyday movement stands out highly. No need for a sports coach or a program to follow, only motivation and the external environment will be enough to put you in a leg.
According to several health and physical activity specialists, this gesture triggers a much more intense effort than walking or jogging. He mobilizes a large part of the lower body muscles – thighs, glutes, calves – but also the trunk and the abdominal belt. Result: an increased energy expenditure, in less time. A study relayed in the British Journal of Sports Medicine Even demonstrated that this effort, made for only 10 minutes, could have the same effects as a 30 -minute session of fast walking. The heart goes up faster in diet, the breath accelerates, the legs heat. We are talking here of climbing the stairs.
“This is one of the most demanding cardio exercises”, explains Professor Udhaya Sankar, specialist in physical education at Tamil Nadu. “In a few minutes, it increases the heart rate, improves pulmonary capacity, develops endurance and strengthens muscles.” A combo difficult to beat, especially when compared to other daily exercises. The calorie expenditure is up to the effort provided. On average, a person of 70 kilos burns about 100 calories in ten minutes of exercise. It’s twice as much as for the same walking time on dish. And that’s without counting the gain in muscle tone. This gesture works in depth, and active more muscle fibers than the race.
This movement also has the advantage of being easy to fit in a day. You can integrate it into its morning routine, during the lunch break or entering in the evening. “This is a high intensity, but easily accessible activity”, specifies Professor Udhaya Sankar. “This is what makes it a very interesting tool to improve physical condition, even in unworthy people.”
Studies show that even people over the age of 60 can derive significant benefits, provided you adapt the intensity to their physical condition. So it’s up to you!
