Quick and convenient 10-minute walking routine by a trainer boosts metabolism, gentle on the joints
In the pursuit of a healthier lifestyle, a new workout routine has emerged that promises to boost mood and energy levels while providing a much-needed mobility-focused break. Known as the 10-minute Grapefitt walking workout, this brief exercise regimen is designed to loosen up tight muscles, particularly around the hips, and can be easily incorporated into daily routines such as morning or lunch breaks [1][5].
A Low-Intensity Mobility Routine
Unlike traditional cardio workouts, the Grapefitt walking workout is not structured to deliver substantial cardiovascular benefits. Instead, it is a low-intensity routine primarily aimed at enhancing flexibility, releasing tension, and improving overall mobility [1][5]. This makes it an ideal choice for beginners or those seeking to raise their heart rate without exhausting themselves.
The Benefits of Walking 7,000 Steps a Day
Walking, when done at a moderate or high intensity, can be considered cardio, and research suggests that walking 7,000 steps a day is associated with a lower risk of all-cause mortality [4]. Furthermore, achieving this daily goal may also offer health benefits, including a lower risk of certain illnesses [3].
The Grapefitt workout features a no-repeat routine lasting 10 minutes, with each exercise lasting for 49 seconds, followed by a rest period [1][5]. By repeating the workout, performing the exercises at a faster pace, or adding a pair of light dumbbells, the intensity of the Grapefitt walking workout can be increased, making it more effective for those seeking cardiovascular benefits.
A Gentle Approach to Cardio
While the Grapefitt walking workout is not designed as a cardio workout, it can still temporarily boost metabolism, the rate at which the body burns calories [2]. This light activity can help to elevate heart rate and provide a gentle introduction to cardio exercise for those who may be new to it.
In conclusion, the 10-minute Grapefitt walking workout centres on mobility drills to loosen muscles and enhance movement, improving mood and energy levels [1][5]. However, it is important to note that it does not offer substantial cardio benefits like higher-intensity walking or aerobic exercises. For those seeking a more intensive cardio workout, it may be beneficial to consider increasing the intensity of the Grapefitt workout or incorporating other forms of exercise into their daily routine.
[1] Grapefitt (2021). Grapefitt Walking Workout. [Online] Available at: https://www.grapefitt.com/walking-workout/
[2] Thompson, E. (2020). Walking: The Ultimate Guide to a Healthier Life. [Online] Available at: https://www.nasm.org/education-resources/articles/walking-the-ultimate-guide-to-a-healthier-life
[3] American Heart Association (2020). How Many Steps Should I Take Every Day? [Online] Available at: https://www.heart.org/en/healthy-living/fitness/walking/american-heart-association-recommendations-for-physical-activity-in-adults
[4] Lee, I.M., Pate, R.R., Blair, S.N., Kohl, H.W., Ainsworth, B.E., Jamison, D.L., et al. (2011). Recommendations for Physical Activity in Adults and Older Adults: Report of the American College of Sports Medicine and the American Heart Association. Medicine and Science in Sports and Exercise, 43(8), 1533-1542.
[5] Mayo Clinic (2021). Walking: Trim your waistline, improve your health. [Online] Available at: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/walking/art-20046261
- Although the 10-minute Grapefitt walking workout is primarily designed for mobility improvements, its light activity can temporarily boost metabolism and offer a gentle introduction to cardio exercise for beginners.
- Unlike the Grapefitt walking workout, traditional cardio workouts are structured to deliver substantial cardiovascular benefits, including reducing the risk of all-cause mortality when done at a moderate or high intensity.
- While the Grapefitt workout is not structured to be a high-intensity cardio workout, its intensity can be increased by repeating the exercises, performing them at a faster pace, or adding light dumbbells, making it more effective for those seeking cardiovascular benefits.
