Introduction to the 6-6-6 Exercise Routine
The latest trend in exercise variations has people swearing by the "6-6-6" routine. This trend has exploded on social media, along with other walking trends such as the 12-3-30 treadmill challenge and training in Zone 2. Both of these emphasize sustainable, lower-intensity exercise that burns fat without punishing the body. The 6-6-6 hiking method falls into this category, providing a consistent and efficient way to stay active.
How the 6-6-6 Routine Works
To try out the 6-6-6 method, start by warming up with a calm six-minute walk. Then, accelerate to a brisk walk for 60 minutes, and finally, end with a six-minute cool-down period to return your body to a rest state. While training is often carried out at 6 a.m. or 6 p.m., this timing is flexible and is mainly used to anchor the routine in a daily schedule.
Benefits of the 6-6-6 Routine
Going for a walk is one of the simplest and most overlooked forms of exercise, says Kollins Hesekh, a fitness expert. "For many people, it makes it easier to have this clear framework in order to stay consistent." The 6-6-6 routine provides a great basis for building consistency and making movement a part of your lifestyle in a sustainable way.
Risks and Precautions
As with any new exercise trend, there are some risks to be aware of. Hesekh warns against jumping too aggressively into the trend, especially for those with knee, hip, or foot problems. It’s essential to exercise caution and wear proper shoes to avoid any discomfort or injury.
Importance of Variety in Exercise
While walking can be a great basis, the body still needs strength training, mobility, and variety. Hesekh emphasizes that the 6-6-6 routine should be considered a starting point, not the finish line. It’s essential to build consistency and then add other forms of exercise to create a well-rounded fitness routine.
Scientific Support for Walking
There have been no formal clinical studies on the 6-6-6 routine itself, but walking is already supported by extensive science. Studies from the National Institutes of Health have shown that regular walking improves cardiovascular health, reduces blood pressure, and lowers cholesterol levels. The Centers for Disease Control and Prevention (CDC) recommend at least 150 minutes of moderate-intensity physical activity per week, which can be achieved by walking for an hour a few times a week.
Efficiency of the 6-6-6 Routine
The 6-6-6 challenge emphasizes the consistency of intensity, similar to the 12-3-30 treadmill method, which can burn more fat than running. For most people, this training style also ends up in Zone 2, a training zone that can be achieved with lively walking. According to the Cleveland Clinic, movement at this intensity burns about 65% of calories from fat, making the 6-6-6 method an efficient fat-burning activity without the burnout of extreme training.
