The internet’s come up with a fun new fitness fad that you may actually enjoy. It’s called the 6-6-6 challenge, and it’s designed to ensure that you get your steps in every day.
We spoke to Joyce Shulman, the author of Why Walk? The Transformative Power of an Intentional Walking Practice, about the latest trend, what the hype’s all about, and how to start the challenge off on the right foot.
What is the 6-6-6 walking challenge?
It’s very simple. All it calls for is a brisk 60-minute walk at either 6 a.m. or 6 p.m., plus six minutes of warming up before your session and a six-minute cool down afterward. (If you want to push yourself even further, you can go for a walk in both the morning and evening.)
The key, Shulman tells us, is that you pace yourself so that you reach what’s known in fitness circles as Zone 2. This is when your heart’s working within a range of 60 percent to 70 percent of your maximum heart rate. There are a couple equations you can use to work this out, but the simplest way to determine your Zone 2 is the “talk test,” Shulman says.
“If you’re working out and can continue to have a conversation, but sound a little breathy, that’s a good indicator that you’re in the zone,” she says.
What are the benefits of the 6-6-6 challenge?
Whether you’re getting your heart pumping in the morning or in the evening, both come with unique benefits. There’s some research that shows an early workout helps the body set its circadian rhythm (or its internal clock), which in term will help you sleep better at night, Shulman says. Plus, it’s been proven that people who exercise first thing in the morning are much more likely to stick to their routines, she tells us.
Working out later in the day has been shown to lower your levels of cortisol, a hormone linked to stress. And if you take your constitutional after dinner, it helps regulate your blood sugar levels and can aid in digestion.
Either way, if you stick with this routine, you’re going to crush the U.S. Department of Health and Human Service’s recommendation to get at least 150 minutes a week of moderate-intensity aerobic activity.
What is 12-3-30?
Another viral fitness trend is 12-3-30, a treadmill workout that’s guaranteed to make you break a sweat. To get started, you set the incline on a treadmill to 12 percent and set the speed to 3 mph (or level three on most treadmills). Then you stick to that pace for 30 minutes.
From personal experience, I can tell you that 12-3-30 really targets your glutes, hamstrings, and calves. And it’ll definitely get your heart rate up. But, if you’re not regularly hitting the gym, it may be too intense a workout.
Shulman says this approach can also put a lot of strain on the back of your legs and the Achilles tendon. To tackle these types of aches and pains, Shulman recommends using a little Aspercreme and listening to your body. If you feel overly sore, don’t push yourself to complete the challenge.
At the end of the day, these types of workouts are great for some people who want the structure and feel it motivates them to get out there. But sometimes, Shulman finds it can have the opposite effect: “I hear from people, ‘Why bother if I don’t have a full hour to commit to this?’”
“That’s one of the issues I have with challenges like these,” she says. “But at the end of the day, all walking is good walking.”
