Social media is full of ways of improving training on foot, whether Japanese walking to stimulate efficiency or ruin with a weighted backpack to intensify cardio requests.
But what happens if you find it difficult to collect the discipline to enter into any A kind of walking routine? Enter the challenge of training on foot 6-6-6, which is trendy on Tiktok.
The fitness brand @obefitness says that the 6-6-6 step is simple, allows consistency and can improve your metabolism. The podcast @theeverygirl says on Instagram that the challenge “helps you to take your steps and stimulate calories.”
Does the 6-6-6 walking challenge suit you? Learn what experts say.
What is the 6-6-6 walking challenge?
The walking challenge 6-6-6 encourages walking for 60 minutes three days a week, from 6 a.m. or 6 p.m., explains Christopher Gagliardi, an ACE certified personal coach in El Cajon, California. In the 60 minutes, it is suggested to start with six minutes of warm -up and end with six minutes of cooling walking.
The 48 minutes between the two should be carried out at a “quick pace” or in zone 2, to raise your heart rate and challenge your cardiovascular system, explains Raj Desai, MD, interventional doctor on pain and regenerative medicine at Disc Sports and Spine Center in Encino, California.
The catchy name 6-6-6 is probably a “way of using numbers and acronyms to get involved,” explains Tim Smith, online fitness coach and certified personal coach of the Health and Fitness Welltech application.
Potential advantages of walking 6-6-6
“I firmly believe in” movement is medicine “, explains Dr. Desai. “I strongly plead the exercise and regular walking.”
- Maintain a healthy weight
- Lose body fat
- Lower your risk of heart disease, stroke, high blood pressure, cancer and diabetes type 2
- Cardiovascular form improvement
- Bone boosting and muscle strength
- Growing energy
- Strengthen your immune system
- Minimize stress
- Enhance
However, some people cannot motivate themselves to walk regularly. They can benefit from the structure of the 6-6-6 walking method, explains Natasha Bhuyan, MD, family doctor based in Phoenix, Arizona. She says that the challenge could be “ideal for people who need discipline”.
Are there disadvantages?
While some people may like the structure of the 6-6-6 program, others can find it too rigid and demanding in time, says Dr. Bhuyan.
Desai says that not everyone has an hour a day to walk, nor the ability to exercise exactly at 6 am or 6 pm due to working hours or family requests – and he worries strict guidelines could discourage people from exercising at all.
“The 60 -minute daily commitment is significant, because many patients I work with fighting for even 30 minutes,” explains Desai.
The 6-6-6 walking program “also lack of personalization”, without consideration for the level of fitness, age or overall health, known as Desai. If you are not used to exercising, this could put you in place for an injury, such as the Tibia splints or the plantar fasciitis.
If you are in good shape for training on foot 6-6-6
Do you want to try 6-6-6 training? “Just try it – don’t think about it,” says Smith.
To start with any training on foot, experts recommend:
- Wear comfortable walking shoes
- Make it pleasant by listening to music or podcasts, or walking with a friend
- Stay hydrated
- Follow your progress – and celebrate victories
- Listen to your body and stop walking if you ever feel pain
Who should not try the 6-6-6 challenge?
If you are new in walking or do not exercise regularly, jump directly in walking for 60 minutes at the same time may be too much, says Gagliardi. In these cases, he suggests starting smaller and accumulating up to a 60 -minute walk.
If you have injuries, see your doctor before you start a walking program, says Smith. Desai adds that if you have heart problems, joint problems or if you are generally sedentary, you should also ask your doctor advice.
The bottom line on 6-6-6 walks
“I would always recommend walking,” says Smith. “If attaching it to this trend brings you out, then that’s all that matters.”
But if you don’t have 60 minutes to walk, cannot do it at 6 a.m. or 6 p.m., or if you are not in terms of health and physical shape necessary to jump in an hour of walking, you must adapt the schedules and the pace of your schedule and your capacity. “It is normal to accumulate a total of 60 minutes throughout the day,” explains Gagliardi. This will keep training more flexible and will always move.
“If 6-6-6 suits you, great. Otherwise, it does not go too, and your challenge can be different from the current trend routine, and that’s fine,” explains Gagliardi.
“The best exercise program is the one you will stick to the long term,” explains Desai.
