Fitness
10-second 'micro-walks' can burn a surprising amount of calories, study finds
The popularity of walking has risen exponentially in recent years, and it’s about to get even bigger as researchers say ‘micro-walks’ lasting as little as 10 seconds could be beneficial to health.
A study conducted by researchers at the University of Milan suggests that breaking up a walk into smaller bursts of 10 to 30 seconds uses more energy and burns more calories than continuously walking the same distance.
These ‘micro-walks’ are sandwiched between breaks lasting several minutes. Volunteers either walked or climbed for varying lengths of time, including short bursts of either 10 or 30 seconds, and longer durations of up to four minutes.
Researchers found that shorter bouts of walking used up to 60% more energy than longer spells, despite both walks covering the same distance. The more energy you use, the more calories you burn.
Writing in the Proceedings B journal, published by the Royal Society, Dr Francesco Luciano and his colleagues said: “Breaking up sedentary time with brief strolls… can greatly increase energy expended daily and improve health.”
According to The Times, Luciano explained the science behind why more energy is expended during shorter periods of exercise by comparing the body to a car.
“We found that walking in shorter bouts requires more energy – and more oxygen – to cover the same distance, compared to covering it continuously. It’s like a car using more fuel during the first few kilometres,” he said.
Luciano also emphasised that, while walking in short bursts might not be practical, the study highlights the importance of getting up and moving so you’re not sitting for long periods of time, even if it’s just from your desk to the kitchen.
The study reinforces previous findings that people can get healthier by incorporating short bursts of activity in their everyday lives. This can be reassuring for many who find themselves too busy with work or other commitments to spend longer periods of time exercising.
A study published earlier this year in the journal Diabetes Care found that exercising in three-minute bursts can be beneficial, especially when undertaken in the evenings.
Angelo Sabag, researcher and accredited exercise physiologist in the Charles Perkins Centre at the University of Sydney, said: “Physical activity, whether undertaken as structured leisure-time exercise, or incidental physical activity such as walking up the stairs, elicits profound health benefits.
“This finding seems to support the notion that doing multiple bouts of physical activity throughout the day may be more beneficial than accumulating all your physical activity in one block.”
The NHS recommends that adults aged 19 to 64 do some type of physical activity every day. Adults should aim to do at least 150 minutes of moderate intense activity a week or 75 minutes of vigorous intensity activity a week.
Periods of exercise should be spread evenly over four to five days a week, or every day, the health service says. Adults should also reduce the amount of time spent sitting or lying down, and break up long periods of not moving with some activity.
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Fitness
Is the 12-3-30 workout better than walking 10,000 steps? I tried both to find out
“Walking is the best form of exercise you can do,” says Dr Elroy Aguiar, an assistant professor of exercise science at The University of Alabama.
“It’s easily accessible, with a low barrier to entry in terms of cost, equipment and skill requirements. The vast majority of the population can easily get outside and go for a walk; that’s why we say walking is the best recommendation for exercise.”
But, as with anything simple and successful, the internet has found a way to complicate it. Enter the 12-3-30 method – walking on a treadmill with its incline set to 12, at 3mph, for 30 minutes.
Influencer Lauren Giraldo brought the method into the mainstream, claiming it helped her lose 30lb (just over 13.5kg). Now this “cardio hack” has racked up millions of views on Tiktok, with top videos promising rapid weight loss and a “toned” physique.
As a fitness writer who’s ever-sceptical of anything that sounds too good to be true, I decided to give it a go for myself, and see how it compared to simply walking 10,000 steps a day sans-treadmill – which is something I’ve enjoyed doing for years with no complaints.
How to do the 12-3-30 workout
If you want to try the 12-3-30 trend, all you need is a treadmill and a spare 30 minutes. Set the treadmill’s incline to 12, bump the speed up to 3mph (or 4.8kph if, like me, your treadmill of choice only operates in the metric system) then walk for 30 minutes. You can do this in the gym, or using your treadmill at home.
My thoughts on the 12-3-30 workout
There’s logic behind the 12-3-30 workout. The treadmill offers a more controlled environment than a regular walk, so you can dictate variables like the gradient and pace.
“What you’re doing by increasing the incline is increasing the intensity of the activity,” Dr Aguiar explains. “Incline walking is much more difficult, so it’s going to increase oxygen cost, heart rate and energy expenditure.”
This can improve your cardiovascular fitness. Paired with an appropriate diet, it can also aid weight loss, increasing energy expenditure to create a calorie deficit. But there’s no magic formula to it, you’re just moving more, and some Tiktok videos may overstate its effectiveness on the fat loss front – consistency and time are the real secret ingredients if this is your goal.
Trying the 12-3-30 workout for myself, I wound up far sweatier than I expected; I was essentially walking up a fairly steep hill for 30 minutes. The time went fairly quickly, and compared to a run it didn’t take nearly as much preparation or motivation to get started. These are all plus-points, supporting its reputation as a “cardio hack”. However, I still took umbrage with some elements.
Firstly, I found it a bit boring. I was facing a blank gym wall for the full half hour and, although I roped a friend in to join me for a chat, I’d still rather head to an actual hill for a more stimulating walk.
It also doesn’t include any sort of progression. The workout will keep burning calories, sure, but if you want to see continued improvements in your fitness then you need to gradually make your training more challenging over time by upping various variables – in the case of a treadmill, the main ones are speed, gradient and time.
My other main qualm is that this workout keeps you cooped up inside. As someone who works from home most days, I’d rather use this time to head outdoors and reap the many benefits of doing so.
“Ideally, it’s good to get outside because there are other benefits – interacting with your environment, sun exposure, those sorts of things,” Dr Aguiar tells me.
Read more: I walked 10,000 steps with a weighted backpack every day for a week – here are five reasons I’m not stopping
My thoughts on walking 10,000 steps a day
Walking 10,000 steps per day has become a popular fitness goal thanks to fitness trackers making it their default target. But the figure really stems from a 1960s Japanese pedometer called the Manpo-Kei or “10,000 steps metre”. In other words, it’s rooted in marketing, not science.
The actual amount you need to walk each day to see most health benefits is more like 8,000 steps, studies have shown. However, I’ve found walking 10,000 steps a day works for me, and I’ve been doing it for years.
Getting on my feet and out of the house boosts my mood and helps my body feel looser after a day at my desk. I can squeeze extra steps in throughout the day with a lunchtime wander or stroll to the shops, and I enjoy it, often exploring new places or meeting friends for an on-the-go catch-up. For me, an ever-changing natural environment is far more engaging than a blank gym wall too.
Research supports my feel-good theory, with a study published in the Scientific Reports journal finding that spending at least 120 minutes per week in nature is “associated with good health and wellbeing”.
But there are some drawbacks to this practice too. Without a treadmill belt forcing you to walk fairly fast, it’s easy to let your pace drop while out for a walk. And Dr Aguiar’s research suggests that walking speed could be linked to the health benefits on offer from getting your steps in.
“The recommendation from our studies has shown that, if you walk at a cadence of about 100 steps per minute, that’s equivalent to what’s called ‘moderate intensity’,” he explains. “All of the research in this area suggests that most of the benefits accumulate at a moderate or higher intensity.”
Read more: You only need three moves and one dumbbell for the best abs workout at home, according to a top trainer
The verdict: 12-3-30 workout vs 10,000 steps a day
Both the 12-3-30 workout and walking 10,000 steps a day have pros and cons. However, the mental and physical benefits of both far outweigh any drawbacks.
Personally, I found walking 10,000 steps a day was the better option by far, leaving me feeling far better than spending 30 minutes staring at a treadmill screen. However, there will be people out there who prefer the structure and tangibility of the 12-3-30 method.
Which brings us to the deciding factors: enjoyment and accessibility. Which one are you able to do regularly, and which one is fun enough to keep you coming back for more?
“I’m not going to dissuade anyone from doing any sort of exercise,” Dr Aguiar says. “Whether people choose to exercise inside on a treadmill or outside by walking around a park, there are benefits to both. And if people are enjoying doing the 12-3-30 trend, good on them.”
In short, adding some extra movement into your routine is rarely a bad thing. If you find something that works for you then it’s well worth sticking with it, rather than flitting between the ever-flowing stream of fitness fads that dominates social media.
As Giraldo says in her initial video on the topic: “I used to be so intimidated by the gym and it wasn’t motivating. But now I go and do this one thing and I can feel good about myself… I look forward to it, it’s my me-time.”
Read more: Adam Peaty reveals the training and mindset shift that got him to Paris 2024 – and what he plans to do next
Fitness
Eccentric exercise: A way to get stronger and improve heart health
Eccentric exercise may help to improve your strength, and boost heart health. Here are a few examples that should be part of your fitness training.
Weight loss isn’t the only reason why many of us exercise. For many people, the aim may be to build strength, and simply be healthy. There are many techniques that can help you meet your fitness goals. One example of this is eccentric exercise. This involves gradually lowering weight while maintaining control. It is a popular technique in the fitness world, as it can help to improve physical strength, and lead to muscle growth. It may also enhance flexibility, and improve your heart health. If you are a fitness enthusiast then you are probably already doing this exercise. However, it is not limited to gym enthusiasts, as people of all fitness levels can try it.
What is eccentric exercise?
Eccentric exercise is a strength training technique that is often used while working out. It focuses on active lengthening of muscles under tension, according to research published in Nutrition and Enhanced Sports Performance in 2019. It happens when you lower a weight or control a movement against resistance, such as during the downward phase of a squat or push-up.
“This type of exercise focuses on slowing down the negative or lowering phase of a movement, which builds strength and control,” explains fitness expert Abhi Singh Thakur.
What are the benefits of eccentric exercise?
Before learning how to include it in your fitness routine, know the benefits of eccentric exercise:
- Increased muscle strength: Eccentric exercise is great for improving strength. It can improve muscle strength and power in healthy people, according to research published in Sports Medicine in 2013. It creates tension in the muscles that leads to strength gains.
- Improved coordination: “Controlling the lengthening phase improves stability and coordination,” says the expert. This is especially important in sports or daily activities where you need to control your body under different conditions.
- Enhanced flexibility: Since the muscles stretch while under load, eccentric exercise can increase flexibility and reduce stiffness over time. For example, lowering into a deep squat can improve hip and hamstring mobility.
- Injury prevention: By strengthening muscles and tendons through their full range of motion, eccentric training helps to protect joints and connective tissues from injuries, especially during high-impact movements.
- Better muscle growth (Hypertrophy): During the eccentric phase, your muscles work harder to resist the weight or control movement. “This generates high levels of mechanical stress, leading to microscopic tears in the muscle fibers,” shares the expert. When muscle fibers experience these microscopic tears, your body triggers a healing response where muscle stem cells activate. These cells repair and rebuild the damaged fibers, making them thicker and stronger.
- May be good for the heart: Eccentric exercise may help to keep your heart strong. A 2023 study, published in the Journal Of Sports Science & Medicine, showed that eccentric exercise improved health-related risk factors such as lipid profiles and reduced heart rate, and blood pressure.
6 best eccentric exercises
Here are some of the best eccentric exercises to do regularly.
1. Eccentric squats
- To do eccentric squats, start by standing with feet shoulder-width apart.
- Slowly lower your hips back and down for 4 to 6 seconds, keeping your knees in line with your toes.
- Pause at the bottom, then rise back up normally.
2. Eccentric push-ups
- Begin in a plank position with your hands under your shoulders.
- Lower your chest to the floor slowly (4 to 6 seconds), keeping your core tight.
- Push back up quickly to the starting position.
3. Eccentric pull-ups
- Start at the top of the bar with your chin above it (use a box if needed).
- Slowly lower yourself down over 4–6 seconds until arms are fully extended.
- Reset and repeat the steps.
4. Eccentric deadlifts
- To do eccentric deadlifts, start by standing with the barbell or dumbbells at thigh level.
- Lower the weights slowly while keeping your back straight and core engaged.
- Stop when the bar reaches shin level, then return to standing normally.
5. Eccentric step-downs
- Stand on a step or box with one foot hanging off.
- Slowly lower your other foot to the floor over 4–6 seconds.
- Return to the starting position and repeat.
6. Eccentric calf raises
- Stand on the edge of a step with your heels hanging off.
- Raise up onto your toes, then lower your heels down slowly over 4–6 seconds.
Common mistakes to avoid while doing eccentric exercise
Eccentric exercise may look simple, but people tend to make mistakes. Here are some of the mistakes to avoid while doing it:
- Rushing through the movement: Eccentric exercise is about controlled lowering. “So avoid dropping the weight or rushing the negative phase,” says Thakur.
- Using excess weight: Too much weight can compromise form and increase injury risk. Start light and focus on control. If you are a beginner, and using dumbbells, go for 5 kg.
- Neglecting range of motion: Not using the full range can limit the benefits of eccentric exercise. Ensure you lower the weight completely.
- Ignoring warm-up: Jumping into eccentric training without warming up increases injury risk, so always prep your muscles beforehand.
- Overtraining: Eccentric movements are intense, and so, doing too much can cause extreme soreness or injuries.
Who should avoid eccentric exercise?
It can be done by various people, but some people need to be cautious or simply avoid it.
- People recovering from severe injuries or surgeries should not do this type of exercise. “Eccentric movements place significant stress on muscles, tendons, and joints, which can aggravate existing injuries or slow down recovery,” says the expert.
- Eccentric exercise can feel too demanding for those new to fitness. Beginners should not do it on their own, as they need proper guidance.
- People with joint or tendon issues should skip it. “Conditions like arthritis or tendonitis can worsen because eccentric exercise exerts high mechanical stress on these structures, leading to further inflammation or pain,” says Thakur.
- People experiencing extreme muscle soreness should avoid it. “If you are already experiencing delayed onset muscle soreness from a previous workout, adding more eccentric stress can exacerbate discomfort and prolong recovery,” says the expert.
Eccentric exercise can help to build strength, improve flexibility, and coordination. It can be beneficial for people with different fitness levels, but make sure to do it under proper guidance, especially beginners.
Related FAQs
Is walking an eccentric exercise?
Walking is not fully eccentric but does involve eccentric components. For example, your quadriceps lengthen while controlling the impact as your foot strikes the ground. However, walking is not intense enough to count as a true eccentric workout.
Can seniors do eccentric exercise?
Yes, seniors can do eccentric exercise, but with caution. The exercise helps to improve strength, balance, and mobility, which are crucial for ageing. However, start with bodyweight or light resistance, focus on form and slow movements.
What is the difference between eccentric and concentric exercise?
In eccentric exercise, the muscle lengthens under tension (e.g., lowering a dumbbell in a bicep curl). In concentric exercise, the muscle shortens while contracting (e.g., lifting a dumbbell in a bicep curl).
Disclaimer: At Health Shots, we are committed to providing accurate, reliable, and authentic information to support your health and well-being. However, the content on this website is intended solely for informational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised advice regarding your specific medical condition or concerns.
Fitness
8 free places to exercise in the Las Vegas metro area
Inchworm exercise can be done during daily walks
The inchworm is among the exercises that can improve your walking workout.
Angela Peterson, Milwaukee Journal Sentinel
Renoites might be considering a trip to Las Vegas but don’t want to compromise their fitness goals while traveling. Luckily, there are multiple places in and around the Las Vegas metropolitan area where you can exercise for free.
Here are eight places you can exercise for free in Las Vegas.
The Charlie Kellogg and Joe Zaher Sports Complex, located at 7901 W. Washington Ave. near Summerlin North, features 11 soccer fields, a tennis center and a multi-use 2.44-mile track that’s perfect for a quick practice or run before exploring Las Vegas. If you’re traveling with children or pets, the park also has three dog runs and two playgrounds.
Long-distance runners and walkers will feel right at home at Bill Briare Park, located at 650 N. Tenaya Way near North Summerlin. The 10-acre facility features open space with a walking and jogging path that connects to Kellogg Zaher Park. If you’re looking to add more than cardio to your workout, you can visit the park’s fitness course, which offers staff-led workouts at 9 a.m. every Tuesday and at 2 p.m. every Friday. If you want to exercise with friends, you can also hit one of the park’s four pickleball courts.
Kids can also enjoy the park’s playground and water area, perfect for cooling off during Southern Nevada’s hot days.
Palo Verde High School football field
One long-time Las Vegan told the RGJ that many locals run the steps of the Palo Verde High School football field for an intense workout. The field is located at 333 Pavilion Center Drive in Summerlin.
For people looking for a stroll rather than an intense workout, check out the Henderson Bird Viewing Preserve at 350 E. Galleria Drive in Henderson. The 80-acre specialized habitat is home to more than 270 bird species. There are also Americans with Disabilities Act accessible trails that weave through the preserve’s multiple ponds.
The preserve’s hours vary by season. It is open March through May from 6 a.m. to 2 p.m., June through August from 6 a.m. to noon, September through November from 6:00 a.m. to 2 p.m. and December through February from 7 a.m. to 2 p.m. The last entry is 30 minutes prior to closing. Admission is free.
Silverado Ranch Community Center, located at 9855 Gilespie St., not only has a wide variety of classes but also has free amenities for people looking to exercise indoors. The one-tenth-of-a-mile indoor track is free to use and located inside, perfect for Northern Nevada visitors who may not be used to the Las Vegas heat but still want to get a run in.
The community center also offers a free open gym for anyone 55 and older. It also has a free toddler gym for kids younger than 5.
If you want to escape to the wilderness without leaving the city, Pueblo Park offers an easy 3.1-mile trail system that is teeming with wildlife. The trail starts at 7663 W. Lake Mead Blvd. and winds up to Rampart Boulevard in Summerlin. Popular among locals, the part is a favorite spot for retirees, parents and pet owners.
There are also various stops along the trail that include benches, playgrounds and exercise equipment for people looking to add more than cardio to their workout or need a break along the way.
This 120-acre park located at 7101 N. Buffalo Drive is home to sand volleyball courts, two pickleball courts, soccer fields, water playgrounds, a jogging and walking path and plenty of other open space. It also has a dog park for people traveling with their four-legged friends that may need some exercise after a long day in the car.
Located at 1600 Wigwam Parkway, this park has opportunities to play basketball and volleyball. Cornerstone Park also has an exercise course, exercise stairs and a path around the park’s lake for running or walking.
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