10,000 Steps a Day to Your Optimal Weight: Walk Your Way to Better Health Author: Visit Amazon's Greg Isaacs Page | Language: English | ISBN:
1566252873 | Format: PDF
10,000 Steps a Day to Your Optimal Weight: Walk Your Way to Better Health Description
About the Author
Greg Isaacs is one of the most recognized names in the health industry. With over 20 years of experience as an accomplished athlete, coach, and fitness trainer, he holds a B.S. degree in Kinesiology from the University of California at San Diego, and is both NCCPT and NASM certified. One of the most sought-after "trainers to the stars," Isaacs was recently named by Men's Journal Magazine as one of the
Top 100 Trainers in the US.
- Paperback: 258 pages
- Publisher: Taylor Trade Publishing (October 2, 2006)
- Language: English
- ISBN-10: 1566252873
- ISBN-13: 978-1566252874
- Product Dimensions: 10 x 5.6 x 1.2 inches
- Shipping Weight: 12.8 ounces (View shipping rates and policies)
I love this book! I have never been good about exercise, and usually just get overwhelmed about starting a fitness plan, or if I do, I can't stick with it. Too busy, too tired, etc. I finally gave up on my diet and fitness books (I own a ton I never use). But a friend was recently inspired to start with 10,000 STEPS after she heard the author on the radio. She said it has really motivated her, so she recommended it, thinking I could easily do it, too.
I was skeptical as always, but I promised I would try it, and we started doing some of our walking together. I wanted to post a review and let people know that this book is great! For some reason, after all the other stuff I've tried, the 10,000 STEPS A DAY plan is actually working for me. I started using the pedometer that comes with the book as soon as I got it, about a month and a half ago, and Ive already increased my daily steps to 10K, just by using some of the super easy tips and suggestions he gives you. I especiallly like how simple the book is to follow. Unlike some of my other ones, the author doesn't seem to ask too much of you at once. He makes you believe that just simply walking really CAN help you get healthy. After about 6 wks, I not only have more energy, am in a better mood, etc., but I've miraculously lost almost 5 POUNDS already! And it really doesn't even take much time out of my day. Counting with the pedometer really helps me to know when I need to do something more to get my step count up for the day. There is SO much great info about how even the simplest changes can help (incl. eating tips, like replacing soda with tea, how to eat less salt, sample menus). After I do this a bit longer and hopefully see more results, I am going to try to start some of his strength training exercises, too.
The book has science behind it, but 10,000 is not the right number for everyone.
This seems to be valid research - from science daily dot com
The table below shows the steps-per-day recommendations for weight control
Age women - Steps per day
18-40 12 000 steps per day
40-50 11 000
50-60 10 000
60 - 8 000
Age men - Steps per day
18-50 12 000
50 - 11 000
Journal reference: BMI - referenced cut-points for pedometer - determined steps/day in adults. Tudor-Locke, Bassett Jr, Rutherford, Ainsworth, Chan, Crocteau, Giles-Corti, Le Masurier, Moreau, Mrozek, Oppert, Raustorp, Strath, Thompson, Whitt-Glover, Wilde, Wojicik. Journal of Physical Activity and Health 2008 (5) Suppl 1. S126-S139.
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How many steps/day are enough? Preliminary pedometer indices for public health.
Tudor-Locke C, Bassett DR Jr.
Source
Department of Exercise and Wellness, Arizona State University, Mesa, Arizona 85212, USA.
Abstract
Pedometers are simple and inexpensive body-worn motion sensors that are readily being used by researchers and practitioners to assess and motivate physical activity behaviours. Pedometer-determined physical activity indices are needed to guide their efforts. Therefore, the purpose of this article is to review the rationale and evidence for general pedometer-based indices for research and practice purposes. Specifically, we evaluate popular recommendations for steps/day and attempt to translate existing physical activity guidelines into steps/day equivalents.
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