10,000 Steps Versus HIIT Training – Which is Better?

Is 10000 steps the right amount for you?  In a recent large analysis of research:

  • 8,000 to 10,000 steps if you are under 60
  • 6,000 to 8,000 steps if you are over 60

has been shown to reduce the risk all-mortality cause of death. However, it is really not enough for an improvement in fitness.

A Boston University published a recent study in the European Health Journal consisting of 2,000 participants. This study demonstrated that lower intensity forms of exercise are not as effective in improving fitness. More intense forms of exercise, such as High Intensity Interval Training (HIIT) provided better results.

HIIT training is more effective in improving fitness and higher levels of exertion. It also improves the body’s ability to start and sustain activity at lower levels. This means that HIIT training is great at improving endurance and sustainability for walking, better than just walking itself.

These findings were consistent across different ages, genders and health status.  Finally, the benefits of HIIT training on fitness was present no matter how much time is spent sedentary, such as sitting at work.

Adding HIIT training makes it easier to meet The American College of Sports Medicine’s recommended activity levels:

75 minutes of intense exercise a week

And translate into better fitness at both high and low exertion activities.

To read the full recommendations on meeting your ideal exercise levels, click:


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