Rize Fitness

Do you need 10,000 steps per day?

TLDR:
- If you are after general health 7,500 seems best
- If you are aiming to lose weight, 10,000 steps is a great target but not the be all end all
- Other options of cardiovascular training are just as beneficial and if you are a step counter sites like movespring can calculate into 'steps' the work you've done

Origins:

The 10,000 steps concept originated in Japan in the 1960s when the first pedometer, known as "manpo-kei," was invented. It is rumored that 10,000 was chosen as the number because the Kanji of 10,000 looks like legs walking (万 ). Nonetheless, 10,000 steps has become the standard target for most people to aim for daily and forms a large part of most body composition training plans.

Benefits of tracking/targeting step counts:

As is well documented, we are becoming less active with the shift to more sedentary work and past times. While in adolescence it would not be uncommon to spend hours being physical, as we age, and priorities shift, time is not always available to be active. Like anything, setting a goal gives us an incentive to work towards and with a step count, and increasing physical activity, this is no different.

The health benefits from 'steps' are no different than other physical activity (cardio vascular health, mental well being, weight loss) but with a lower exertion meaning it is an ideal start point for most people and can be achieved sporadically throughout the day.

But do I REALLY need 10,000 steps?

As noted earlier, the 10,000 steps was somewhat of an arbitrary number that has gained wide acceptance as the standard daily requirement. While it is a best fit for most, if you are looking purely for health benefits. 7,500 steps is more than sufficient

If you are goal is weight loss, aiming for 10,000 steps and day is a excellent target. It is often classified as NEAT or LISS and effectively means it is calories burnt throughout the day with low intensity efforts. 10,000 steps can result in an extra 300-400kcals burnt a day so it has a significant effect on weight loss. What is important to note here is this is all relative to current activity and nutritional intake. So if you are only hitting 2,000 steps per day at the moment an increase to 7,000 steps would still equate to an extra 150-200kcals burnt per day.

While steps are a great and easily quantifiable metric to aim for, sometimes shorter but more intense training might be easier to achieve. For example 30mins of cycling equates to around 6,000 steps or alternatively an activity such as BJJ would see you achieve your daily step intake in around 60mins.

So while steps are a great target to aim for, they simply for part of a wider equation and are not the be all end all for well being or weight loss.

🎉 It’s been a while!

Hello, Rize Fitness followers. It has been 5 years since I last posted! During this time the team never stopped and as it stands, we have 10 amazing trainers helping over 200 members helping change lives across Christchurch.

📌 About Us:
For those that don’t know. We are a dedicated team of trainers operating at different gyms across Christchurch. We aim to bring a higher quality of Personal Trainer to the industry and take results beyond ‘looking good’.

📆 What We've Been Up To:
Five years ago, I opted to move away from online space as I felt it was becoming cluttered and it had a different message than what our team was about. After some consideration I decided to reboot our social presence to try and connect our team with more people and begin sharing a lot of the tips and techniques we have been using successfully with out clients and to give me an option to help even more people via online.

🌟 What's New:
Back in 2013 I launched a product called ‘8 Weeks To Lean’. It was hugely successful and something we have refined and made even better. I am going to relaunch this later this month and setup a group of a select few that I help guide through the journey.

🏷️ Stay Connected:
I am also using this as an opportunity to launch an Instagram page! So, if you are over on that platform feel free to come follow there

🤝 Let's Reconnect:
It has been a long time and so I’m not sure how many of you are still on here! It would be really cool to hear from any old clients from the team so please reach out via DM to catch up or if there is anything we can do to help with your training!

Outwork Everybody

Jason

WANTED: QUALIFIED TRAINERS

RIZE Fitness is looking for new trainers.

We currently have 2-3 positions available over the next month and are looking for motivated individuals to come on board.

Training will be given to ensure you meet our Rize Fitness Level 1 standard however you MUST currently hold an industry relevant qualification that is valid for REPs Registration.

You will become part of a successful team in which you will receive regular up skilling, expenses covered and the opportunity to be very successful while working among some of the leaders of the industry.

If this sounds like you send through a brief private message to the page and we can go from there! JK

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8 WEEK TRANSFORMATION.

Hey Andrew here,

With the snap 8 week challenge coming to an end, the transformations are rolling in.

Meet Dan Hurst,
Down 17kilos and a 50% drop in total body fat, now rocking a 13% body fat percentage overall. Max push ups from 15 to 45, prone hold from 1.07 min to 3.05.... how good!

Dan followed his program to the letter, and the results speak for themselves. When you truely apply yourself you will reap the rewards!

Proud club, proud coach.

Want to build some core strength?

Check out this clip from 'back in the day' for a guarenteed method to get the abs burning!

Abdominal Superset: Overloading the Eccentric Sorry about the sound quality: Abdominal Exercises to overload the eccentric part of the movement. Best done as a circuit with 60seconds rest in between